How to Get Your Fitness Groove Back

How to Get Your

 

Recently I found myself in a serious health and fitness slump lasting several weeks. Oopsy! It happens. There had just been so much excitement lately and I was grateful for every minute of it– traveling, hosting guests, celebrating, and just life in general! Life gets busy. That’s just a fact! But how does one stay healthy when they’re so busy? How do you pull yourself out of a slump? I’ve learned it’s important to live a little, not take yourself so seriously and find YOUR version of balance. 

The old me would have freaked out and felt guilty for getting a little fluffly and “slipping up”. New me (balanced me) is more forgiving. Instead of cutting calories like crazy or doing extreme exercise to try to mitigate the damage, I re-focused and re-motivated myself. The hardest part about getting back into a health and fitness routine is the actual getting started part. We all know WHY we should adopt these healthy habits, but just can’t seem to work up to taking action. That first step is THE most difficult, but once you take it the momentum begins building up. It may feel like your momentum is dead and gone, but you absolutely can bring it back to life.

 

Here’s what I do to pull myself out of a slump & get my groove back–

Get Inspired baby!

I am a very visual person so I’m very inspired by photos. Platforms like Pinterest, Instagram, and YouTube really help spark my fire. So while it doesn’t help burn calories, it will get you into a better mindset. So scroll away and pin that sh*t. I’m also very big on reading so I enjoy checking out other blogs and news related to the wellness arena. Reading other people’s’ stories especially motivates me to get off my tush and get back to those healthy habits asap. And a killer Spotify playlist helps get me in the right mood to get moving and be active. 

Be warned, however, that sometimes images online and in the media have negative effects on us. They might actually make us feel bad about ourselves because we think we have to aspire to these false body images. If you find yourself feeling this way then redirect to more encouraging forms of media or just avoid this step altogether.

Check out one of my previous posts for more on finding inspiration and getting motivated.

 

Weaning off the addictions..

All those biscuits, chocolates and pizzas taste soooo good they become addictive. One of the toughest things to overcome after I’ve gone on a bender are the cravings! It’s amazing how quickly the body becomes addicted to the sugar, salt, fat and chemical additives of foods. Choosing a spinach salad over a warm burrito suddenly becomes a ridiculous thing to do. At this point, I just give in to the cravings…if it’s convenient, that is! So I make it very inconvenient. First, I clean out my cupboards of anything unhealthy or foods I tend to binge on (goodbye tortilla chips, see you later almond butter).  Second, I make it a point to eat out only once (max twice) a week. Ensuring that most of what I consume is homemade will already help me eat a little better.  And once I add consistent exercise back into the equation, things start to get a lot more comfortable and controllable.

 

Getting my fitness groove back..

Consistent exercise makes me a better person. For real! We all know that nutrition is 80% and exercise is 20% of our results, but the two are so very connected. When I workout, I feel better about myself which in turn, makes me want to fuel my body with nourishing, healthy foods. Boom! That’s where the magic happens. This works for me because I want instant gratification. Working out instantly makes me feel better and confident about getting back on track.  When I slip up, I always focus on finding my exercise routine again, THEN I work on nutrition. It works best for me this way, but you might find a different “formula” for yourself.  

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Once I’m inspired, I find a little motivation. I take that tiny bit of motivation and exercise. At first my workouts are short and I kinda hate it but I come back the next day, and the next, until it becomes a habit again. I start building up that momentum and feeling good, remembering how awesome I feel after a good sweat sesh. Then I slowly start becoming more conscious of my food decisions because I like feeling this good and I don’t want to undo that. Day by day I keep up with the exercise, the nutrition, and keep the fire burning with positive inspiration. Sure, things come up in life and I get off track but I don’t drown in guilt or punish myself (and neither should you).

Always remember to just go back to basics until you find that groove again.

 

Your Turn

I would love to know how you maintain YOUR balance. How do you get your groove back after a setback?  We stand to learn so much from each other so share, share, share! <3

 

If you’re struggling with finding your way to a healthy routine shoot me a message. I reply to all of my emails and love getting to know my fellow readers & help them find easy solutions to their challenges. PrescribingHealth@gmail.com

 

 

With love,

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My Favorite Must-Have Fitness Gift Ideas

merry christmas

‘Tis the season of gift giving! With Christmas less than two weeks away you may be procrastinating panicking (like me), shopping for those last minute gifts. If you’re wondering what on earth you can get your friend or family member who is a health and fitness enthusiast, I’ve got you! I have compiled a list of some of my personal favorite fitness gift ideas that any wellness warrior will be sure to love.  

 


BLUETOOTH HEADPHONES: Totu wireless  $19.99 

I recently purchased these and love them. It’s nice not fighting with my tangled headphone cords anymore or worrying about the earbuds constantly falling out.

 

fitness gift guide

 

 

MASON JAR LIDES & STRAWS: Ball Sip & Straw pack of 4 for $7.00 (Also available at Target)

Sip in style… and no more spills.  A must-have for any juicing/ smoothie lover.

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HEADBAND: Nike Training Headband $15

This stylish headband is a super-soft, stretchy fabric blend in a wide design for a secure fit that helps keep hair and sweat out of your eyes.

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SMART WATCH: Basis Peak  $149.99

I am recommending this watch specifically, because I own one and love it.  They also have the most amazing customer service.  Here’s what it does: 24/7 sleep and fitness tracking, heart rate (no chest strap), tracks walks, runs and rides, notifications for texts, emails and calls. It also integrates with various health apps and you can change the watch straps for other colors.

**FitBit is also a very popular and well liked smartwatch to consider

Fitness Gift Guide

 

SOCKS: Nike DRI-FIT no-show socks $8

I never cared too much about my socks, always opting for the cheapest pair, only to find a hole in them in a short time later. It’s especially annoying when your sock keeps slipping down into your shoe– talk about frustrating! But ever since I tried these Nike cushioned socks, I felt like I was walking on clouds because of their supportive compression fit. They are crazy comfortable and very durable.

fitness gift guide For runners, a great sock is  Thorlo running socks ($15), which are made of sweat-wicking material and have strategic cushioning to keep any run comfortable. A friend gifted me a pair of these and I am so happy with them 🙂 

fitness gift guide

 

NICE GEAR: Having nice workout gear gives a little boost of confidence and motivation to get our exercise.  We all want to feel comfortable during that sweat session while still looking great. Here are a few of my favorite pieces:

 

Get 20% off your first outfit + free shipping with Fableticsfitness gift guide fitness gift guide

 

 

 

 

 

 

 

 

 

Athleta Running Half-Zip

fitness gift guide

**Other great brands: Nike and LuLuLemon

 

 

 

COOKBOOKS

The Skinny Taste Cookbook for $18.00  AND  Thug Kitchen for $14.99   

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fitness gift guide

 

RUNNING GLOVES

No more fumbling to change songs with icy fingers; the Lucy E-Tip Run Gloves ($30) feature a smartphone-compatible index finger tip.

fitness gift guide

 

WATER BOTTLES 

Camelbak Chute 1L, $14 

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Nathans Speadview Hydration Handhel, $28.65

This one is great for running + holding your phone.

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SMART JUMP ROPE

Chialstar Smart Calorie Counter LCD Digital Jump Ropes, $9.99- You can take exercise everywhere and anywhere with this.  It includes a timer and counts the calories you burn in addition to the number of jumps

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FUN GRAPHIC TEES

There are a bunch of cute ones at Target, ranging from $9 to $11  

fitness holiday guide fitness gift guide fitness gift guide

 

 

The Fit Lady’s Closet  at LiveLoveLifeFit— My good friend and fellow blogger + fitness enthusiast offers some great goodies on her website, including these two graphic tees ( $16.99 to $18.99)

http://www.livelovelifefit.com/#!apparel/c1r7iScreen Shot 2015-12-07 at 10.34.56 PM

 

 

 

 

 

 

 

 


 

Here are some other great fitness gift ideas to consider:

  • Groupon offers great discounts on massages and fitness classes.
  • Yoga mats aren’t just for yogis, but are also useful for stretching.
  • Gym bags are a must-have to tote around workout gear.
  • Armband or belt to carry a phone and keys.
  • Gift cards to a healthy restaurant or juice bar is a nice idea too.

Still need more ideas? No problem! Check out LiveLoveLifeFit’s holiday gift guide for ideas sure to please the fitness enthusiast, the new mom, the mother-to-be, the go-getter, or the the make-up junkie.

 

This holiday season give a gift that will not just be thoughtful, but useful and very much enjoyed by your friend or loved one.

WHAT ARE YOUR TOP FITNESS GIFT IDEAS?

Share them in the comments below. 

 

Merry FITmas,

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Find your Motivation this Fall

5 tips to finding your motivation this fall

Let’s keep it real, we all have seasons in our life where our health takes a backseat. Do you know the feeling? Your just so busy focusing on a million other things that your left with with no energy or motivation to think about eating healthy and working out…  You’re working late, getting ready for the holidays, it’s cold and rainy out, you’d rather watch football or stay in bed watching Netflix and eating cookie dough ice cream…  We all have these slumps and feel unmotivated at times.

 

We acknowledge that our jeans are tighter, our energy level is lower and our cravings are out of control, yet still just can’t seem to get that fire inside that will cause us to actually do something about it. I’m here to tell you it’s okay. It’s normal. It happens! But don’t let it happen for too long, okay?!

 

With baby steps you can get started on the road to positive change and get out of that slump.  Let’s discuss some ways to break out of the rut. These are tips that have helped me personally and I hope will be beneficial to you as well.

 

  1. Set Goals & make them S.M.A.R.T.

Without a goal, how do you know where you’re going or what you’re working towards? Choose just ONE short term and one long term goal you hope to achieve. These goals must be specific, measurable, attainable, results-focused, and time-bound.

For example, my long-term goal this year was to run a half-marathon in November. My short term goal was to begin running just once a week and work my way up to 4 times a week. Track your progress and make your goal visual (write it down or create a vision board).

 

  1. Find Your “WHY”

Ask yourself what the reason behind your goal is. Why is achieving a particular health & fitness goal important to you?  Why do you want to get out of this funk and get back into shape? What is the motivation behind wanting to change your life?  If you lack a strong connection to the reason why you’re doing something, you will lose motivation quickly.  You have to change your mind before you can change your life. When things become difficult, busy, or tiring, remembering your WHY will empower and inspire you to keep going.

 

  1. Get Support

Whether it’s your family, friends, or an accountability group of some kind, be sure to get support DAILY.  Lean into you support net to maintain motivation and stay on track. Celebrate your victories and lift each other up during difficulties.  Find a workout buddy and plan to meet at least once a week for a workout.  Get involved with a live or online support group to keep you accountable.  Check out local health centers or meetup groups too. Email me anytime or join my wellness club. I’m always willing to help as an accountability buddy because I know how much it has & still does help me.

 

  1. Make it Fun

If you don’t love it, you won’t stick with it! Find a way to make health and fitness lifestyle fun for you. This will make you more likely to stay motivated and reach your goals. Find out what works better for you: working out at home, in a gym, or in a class? Do you prefer exercises focused on stretching, strengthening or intense high-impact workouts?  Learn new ways to make your favorite recipes healthier, take more walks, you’re your bike, share your journey on social media… Whatever you choose to do, get creative and make healthy living FUN.

 

 

  1. Don’t Quit

Regardless of all of the tips and habits you will incorporate to help you keep the motivation burning, there will be times the wind will blow at you with such a great force that your fire may begin to diminish. The most important thing to remember is DO NOT QUIT.  It’s in the moments where you feel like quitting, that your usually about to have a breakthrough. If you slip up for a few days or a week, remind yourself it’s okay. Remember to be gentle with yourself and love yourself.  Get back up, continue to try again, and don’t quit. We all fail at one thing or another, what matters is that we learn from it and move forward. Don’t let a small bump in the road, keep you from continuing your journey to a healthy, fulfilling life.

5 motivation tips

I have now given you the tools to start building a healthy lifestyle. It is up to you to change your mindset and begin practicing healthy habits.  Remind yourself of all the benefits you stand to gain from achieving your goal. Realize there are seasons & slumps & bumps in the road where motivation comes and goes, but remind yourself that your motivation won’t go away permanently.  Commit to making your health and happiness a lifestyle.  Set goals, know your WHY, find your fitfam, make it fun and don’t quit! I believe in you. You can do this.

 

with love,

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Eating More Vegetables and Fruits

Today I want to talk to you about a healthy habit that is not only going to help you manage your weight, but also improve your overall wellbeing.  This healthy habit is eating MORE.  Yes you read that right! …specifically, eating MORE vegetables and fruits.  Can you guess how many servings of veggies and fruits you should be consuming daily? Experts recommend 5 to 9 servings per day! When I initially heard this recommendation I was pretty surprised and realized I was getting no where near this amount.  Are you?

STRIVEFOR

Dont worry I’ve got you covered. Since changing my eating habits I’ve fallen head over heels in love with veggies and fruits discovering a variety of ways to get my recommended amount (and more) with ease every single day. But before I give you those hot tips, let’s talk about why the experts think we should eat more of this good stuff.

Vegetables and fruits are not only nutritious and delicious, but they are also naturally low in calories. Now that’s a big win! More benefits include fiber to keep you full longer and keep your digestive system happy 🙂  These foods can also reduce risk of disease and provide vitamins and minerals which keep you energized and healthy. I think these are all pretty great reasons to eat your veggies (I guess mom was right all along, as usual).

Don’t panic– vegetables and fruits are so versatile and easy to incorporate into any meal or snack.  Here are my top tips on how to eat more vegetables and fruits.

[ HOW TO EAT MORE VEGGIES & FRUITS: ]
1. Juices and Smoothies – this is my favorite way to sneak in both veggies & fruits! (Be careful to read the labels & avoid added sugars and additives).
2. Soups– Great one-pot-meal!
3. Salads– Pile on the veggies!
4. Meatless Mondays – trade out one meal a week for a vegetarian dish.
5. Be Sneaky– chop veggies small enough to hide into sauces, burgers, meatloaves, etc.
6. Take Shortcuts– frozen veggies are just fine (and much easier to prep), pre-chop and wash your produce so it’s readily available to you, and if you buy canned watch out for BPA and sodium contents.
7. Recipe Re-do– Try making your favorite foods a little healthier (for example, add veggies to your omelets, make kale chips, use avocado instead of butter when baking)
8. Fill at least half of your plate with veggies
9. Try supplementing with green powder boosts for days where your on the go and really lacking in veggies.
10. DIY salad dressings! Swap the fattening, high calorie dressing and make your own
A few suggestions I’d like to leave you with are to aim for more vegetables compared to fruits.  For example, if you consume 5 servings of veggies/fruits in a day be sure to try having at least 3 of those servings from vegetables and 2 from fruit.  And when you eat out, don’t be afraid to ask for a side of vegetables or substitute your fries for veggies.

Do a little experimenting, try some new produce, and step out of your comfort zone.  This one small change can lead to BIG results.  It just requires a little bit of effort on your part but YOU CAN DO IT.

If you’d like to learn more about adding vegetables & fruits into your diet and eating clean, in general, I would like to invite you to join my FREE & complimentary 5-day facebook group “Fall into Healthy Eating Habits.” I’ll be giving out valuable resources, recipes, tips, discussions and videos to help you learn how to implement healthier eating habits successfully. { Sign up here for more information or in the opt-in box on the right–>  }

For meal ideas incorporating vegetables and fruit check out: 
http://greatist.com/health/40-unexpected-ways-add-veggies-meal/

http://www.fruitsandveggiesmorematters.org/easy-ways-to-add-fruits-veggies-to-your-day

 

health coach

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Quit Dieting & Get Healthy

quit dieting

I was a girl that loved chocolate milk, bread and butter, and the Double Decker Supreme at Taco Bell (hold the tomatoes). My parents tell me I was a pretty big candy addict too, throwing tantrums if I didn’t get my sugar fix. I remember eating McDonalds for lunch almost every day my senior year of high school. On the rare occasion that I had fruits it was usually strawberries dunked in sprinkled with sugar, because I didn’t think they were sweet enough otherwise. I was a picky eater, not caring for anything “green”—you know, like broccoli, spinach, avocados—or any other fruits and vegetables for that matter.  I was completely ignorant about nutrition and the implications it can have on a person’s health.

When I started college I was tired of struggling with my weight and confidence; being unable to keep up with sports, and dealing with asthma. I was now independent and completely responsible for what I ate. I decided to get “healthy.”

Unfortunately my definition of health was so far off. I though healthy meant skinny, as so many misinformed women think today. I went on a calorie-restricted diet and incorporated a lot of cardio. Of course I lost weight this way, but in no way was I healthy. I was tired! Mentally and physically I was dragging. I was excited to finally wear a size 2 but that excitement quickly faded when I realized this diet was not sustainable and was depriving my life of so much joy. I would panic thinking about my next meal or going to a social event. I cycled from eating whatever I wanted, then feeling guilty and trying to cut calories for a few days to “make up the difference.” My weight fluctuated as a result.  It was not until I found the book “The Food Revolution” by John Robbins that my life changed and I quit dieting. Today I stand firm in the truth that food is not fear, it is fuel.

Any diet that deprives your life of joy is not a healthy one.

I learned about plant-based eating. Reading all of the evidence based benefits and research this type of lifestyle promised made it all the more alluring. I decided, after reading that book, that I wanted to feel my very best, be healthy, and heal my relationship with food.

I began focusing on eating more whole, unprocessed plant foods by incorporating fruits and vegetables into each meal and snack. It took some trial and error, and a lot of listening to my body, but eventually I learned what foods I thrived on and which ones did not work so well for me. It’s been 4 years now, and I continue to follow this way of eating pretty consistently.

This time I wasn’t following a diet, I was changing my lifestyle.

diet

These are a few of the benefits I experienced as a result of switching to a sustainable, plant focused way of eating:

  1. I haven’t used my asthma inhaler in 4 years
  2. My taste buds changed (flavors are so much bolder to me now)
  3. I fell in love with fruits and veggies, which I previously despised
  4. Feel stronger and more energized
  5. I don’t get sick as often (or as severely)
  6. Healthy relationship with food
  7. I have found balance by focusing on overall wellness- physical, mental, emotional
  8. Reduced cravings
  9. Renewed confidence
  10. I’m not afraid of that scale!

MybeforeAfter

Today I can confidently tell you I am on a growth path. I completed a course at the Institute of Integrative Nutrition to receive my certification as a holistic health coach. I’m constantly learning about nutrition, finding ways to continually improve my own health, as well as help others find ways to positively change theirs.

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I hope sharing my story will inspire you to learn more about health and wellness, and as a result make some positive changes in your own life. If you’re looking for a little guidance I’m happy to help.

*** Please share your story and/or thoughts in the comments below or email me at PrescribingHealth@gmail.com ***

Until next time, 

health coach

 


[ Always check with your physician before making any major dietary changes or increasing the physical demands on your body. ]

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