Category Archives: Thoughts

If you’re struggling…

The consensus isโ€ฆ. Weโ€™re struggling.
After checking in to my virtual fitness community a couple weeks ago, I’m getting the sense that the majority of us are struggling right now (myself included). Reality is, for so many of us, our lives and routines have been completely thrown out of whack over the past couple of years.
And while yes, one of the best ways to start to heal from the inside out, is to take care of you and prioritize your health, I also want to encourage you to give yourself grace.
You are doing just fine given the circumstances.
You are still showing up.
And instead of beating yourself up for where you’re at, I want to encourage you to shift that mindset to learning to love where you’re at.
Only then, can we really dive into the work of getting to where you want to be.
Let’s celebrate the small wins you’ve made. Whether that’s maintaining your progress during a chaotic time, or accomplishing other life priorities that have nothing to do with your health and fitness, or simply enjoying a fun season of life and experiencing a healthier relationship with food or your body.
They all matter.
I want you to stop and take a moment to cut yourself some slack. Pat yourself on the back for just being here. And then let’s take some small steps forward.
It’s okay to struggle.
It’s even more okay to admit that you’re struggling.
Itโ€™s not okay to quit.
Always here in your corner.
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How to Create Self Love & Acceptance

๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ฐ ๐˜ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ฎ๐˜บ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ช๐˜ง ๐˜ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ช๐˜ต ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ? โฃ
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Itโ€™s really easy to say we need to love ourselves where weโ€™re at. Actually practicing it, thatโ€™s the tough part. โฃ
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When I shared that quote the other day someone justifyingly so, commented back, โ€œ๐˜ฃ๐˜ถ๐˜ต ๐˜ฉ๐˜ฐ๐˜ธ?โ€โฃ
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I want you to remember that self love doesnโ€™t have to mean always loving the way your body looks daily. In fact, you probably never will 100% of the time. โฃ
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๐’๐ž๐ฅ๐Ÿ ๐ฅ๐จ๐ฏ๐ž ๐š๐ง๐ ๐ฌ๐ž๐ฅ๐Ÿ ๐š๐œ๐œ๐ž๐ฉ๐ญ๐š๐ง๐œ๐ž ๐œ๐š๐ง ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ฒ ๐ฆ๐ž๐š๐ง ๐ญ๐ก๐ข๐ง๐ค๐ข๐ง๐  ๐ฅ๐ž๐ฌ๐ฌ ๐š๐›๐จ๐ฎ๐ญ ๐ญ๐ก๐ž ๐ฐ๐š๐ฒ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ฅ๐จ๐จ๐ค๐ฌ. โฃ
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It can mean appreciating your body for all that it does for you and choosing to focus on that. ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ณ๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฃ๐˜ฆ๐˜ข๐˜ต๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ? ๐˜“๐˜ฆ๐˜จ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ค๐˜ข๐˜ณ๐˜ณ๐˜บ ๐˜บ๐˜ฐ๐˜ถ? ๐˜”๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ญ๐˜ฐ๐˜ณ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฆ๐˜บ๐˜ฆ๐˜ด? ๐˜–๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ข๐˜ค๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ด๐˜ต๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜ฑ๐˜ถ๐˜ด๐˜ฉ ๐˜ถ๐˜ฑ๐˜ด? โฃ
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It can mean recognizing that we are so much more than how our bodies look, and choosing to see yourself as you would your friend, your sister, your child. Most certainly you wouldnโ€™t love them any more or less if they gained or lost 20lbs. Likely, the qualities you adore about them most have nothing to do with their 6 pack abs or lean legs. โฃ
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It can mean choosing to honor and be kind to your body even and especially when you donโ€™t โ€œ๐˜ญ๐˜ฐ๐˜ท๐˜ฆโ€ it right now. โฃ
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Self love can be hard but it is so crucial for not just making progress, but more importantly, sustaining it forever. โฃ
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Take care of you always. โฃ
๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐ฃ๐ฎ๐ฌ๐ญ ๐š ๐›๐จ๐๐ฒ.
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Food for Thought…

๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ก๐จ๐จ๐ฌ๐ข๐ง๐  ๐ญ๐จ ๐๐จ ๐ฌ๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ข๐ฌ ๐ฎ๐ง๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ข๐ญ ๐ข๐ฌ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ข๐ง ๐ฌ๐จ๐ฆ๐ž ๐ฐ๐š๐ฒ. โฃ
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๐˜™๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ. โฃ
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We know our daily Starbucks addiction isnโ€™t getting us closer to our weight loss goal, but we continue to cling to that habit. โฃ
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๐˜ž๐˜ฉ๐˜บ? โฃ
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Because in some way itโ€™s serving you. โฃ
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Whether itโ€™s your morning wake up jolt. โฃ
The one reward you treat yourself with. โฃ
Or the one time you feel warm and cozy all day. โฃ
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It has a purpose and in order to get to the bottom of how to change that behavior we need to first figure out how it is serving you.โฃ
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Then we can start to seek to gain that same benefit in some other, healthier way. โฃ
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Weโ€™re very quick to judge ourselves for doing the things we shouldnโ€™t be, but itโ€™s rare we actually stop to look at why theyโ€™re actually serving us. โฃ
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When we choose observation over judgment we can start to make positive steps towards actually changing the not so positive behaviors that are serving us in some way. โฃ
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Little mindset hack for your Tuesday and reminder to show yourself compassion and grace instead of constant grit, judgment and negativity. โฃ
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๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ฏ ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ค๐˜ญ๐˜ช๐˜ฏ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ? ๐˜ˆ๐˜ฏ๐˜บ ๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ต๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ช๐˜ต ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ?

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How to make peace with your trigger foods…

Have you ever had that food that you just canโ€™t seem to control yourself around?ย 

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You do well all day and your nighttime sugar fix is your weakness?ย 
You canโ€™t keep M & Ms in the house cause youโ€™ll eat the whole bag?ย 
You know a jar of peanut butter never lasts long because youโ€™re supposed to be an adult, but youโ€™re eating the jar with a fork for dinner on a Tuesday?ย 

Want to know one of my favorite hacks to help my clients โ€œgain controlโ€ around these foods?

Foods in fact, they typically deem โ€œoff limitsโ€, โ€œbadโ€ or feel like they canโ€™t keep in the houseโ€ฆย 

Actually eat them.ย 

Now I know that sounds crazy, and trust me that doesnโ€™t have to mean that youโ€™re ready just yet to grab a handful of m&mโ€™s from the bag in the pantry, but hereโ€™s what I want you to try doing:

  1. STOP labeling your foods as good or bad. Foods are just food. Some are better for our bodies and some are better for our souls, but they are literally just nutrients we consume.ย 
  2. Allow yourself to have these foods in a manner that you can feel more in control around them.ย 

We can do this in a few ways:ย 

For some itโ€™s consuming them at a time when you feel more in control of your choices. Maybe this means adding some chocolate chips in your morning oatmeal because you rarely overeat early in the day. Or, adding your chips to the end of your very filling lunch salad packed with protein and fiber for lunch so you feel more satisfied.ย 

For others, itโ€™s going and purchasing a single serving of your favorite food one day at a time, or going out for that food (like ice cream) instead of keeping it in the house, until you build up more confidence around that food.

Reality is, the more we actually normalize the foods we claim to โ€œstruggleโ€ with the more in control weโ€™ll feel around them, BUT one of the biggest things Iโ€™ve learned is we need to do it in the approach thatโ€™s right for you.ย 

Because reality is, if you told me to just intuitively eat from a bag of peanut butter cups in my cabinet, theyโ€™d be gone in a day. So for me, the best approach may be to get a single serving of peanut butter cups every day for two weeks. Most likely, by the end of the two weeks I may not even want it.ย 

When it comes to weight lossโ€ฆ

Mindset matters.ย Habits matter.ย The stories we tell ourselves matter.ย 

Letโ€™s focus on normalizing all foods. Removing the judgment and giving ourselves grace. Iโ€™m working on it too, wanna join me?!

30 Days To Your 5K

Ever want to run a 5K but weren’t sure where to start?

Over the next 30 days we will work our way through this program!

What is 30 Day Breakaway?

30 Day Breakaway is a running and resistance-training challenge made for rapid results. Your goal? Complete a 5K on day 30.

Youโ€™ll lift to build lean muscle and then head out for runs with Idalis in your ear as she guides you every step of the way.

This dynamic combo of running and resistance training will help you incinerate fat as you build strength, endurance, speed, and total-body power.

Raining or snowing outside? No problem.

Just follow Idalis from your treadmill as she runs through beautiful landscapes, or substitute any run with the Rainy Day Cardio workout for a killer calorie burn in under 20 minutes.

These training sessions with a renowned track star wonโ€™t just get you a slimmer, more athletic body.

By the end, youโ€™ll be able to say you ran a 5K โ€” and have the results to prove it.

Who Is Idalis Velazquez?

Idalis is a NASM-certified personal trainer and creator of Beachbodyโ€™s Spanish-language program, Mes de Mรกs.

Sheโ€™s been a dedicated athlete since her days in Puerto Rico, where she ranked nationally as a track-and-field star for 10 years.

Now Idalis is going back to her running roots to show whatโ€™s possible when you tap into your own inner runner.

In the 30 Day Breakaway, sheโ€™ll be running some of the most beautiful landscapes to inspire you to do the same โ€” to go out for a run and break away from all the noise โ€” and get transformative results in just 30 days.