Categories
Lifestyle Me Self Impovement

Five Quick Tips to get Over Fear of the Gym

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So this morning as I’m working out in the gym – in fact showcasing moves and creating videos for my instagram story – I had to laugh. There were like five people nearby who I’m sure knew that I was making a video. And I do believe the 4/5 of them were guys. Years ago you would not catch me DEAD doing this. How embarrassing right? So how have I gotten over it? How did I even know where to START in the weight room? How have I figured out how to get in an efficient and most importantly SAFE workout?

Five Quick Tips to get Over Fear of the Gym

Let’s be honest. I’m a runner at heart. Jumping on the treadmill and just GOING is “easy.” Ok…so it’s not always easy…but you know what I mean! So looking back how did I figure out how to add strength training to my routine? Strength training is soooo important to help prevent injury..and I was ALWAYS injured when I first started running! Stress fracture..after stress fracture. And FINALLY after like my UMTEENTH stress fracture…something had to change!
1. Get help. You don’t have to know it all! You aren’t expected to! Find someone to help you with form. Find someone to show you the basics of lifting. Help you find your baseline. Someone that can set up a plan for you to follow. This could be a trainer at your gym, following an online workout with a trainer that does an excellent explanation or hey shoot me an email and I would LOVE to help you! Don’t try to go for it and just get help! When I was injured I really wanted a change. I sought out a trainer who helped me START.  The hardest part..is just starting. There is NOTHING wrong with asking for help.
2, Find somewhere you feel comfortable. Its going to feel somewhat uncomfortable at first… ANY change does. But find somewhere you feel safe  and comfortable overall. This could be a gym, this could be a space at home or a gym where a friend goes so you can see a familiar face
3. Find a community to support you and/or a workout partner/buddy! Whether it’s someone that texts you or calls you for a wake up call in the morning, a virtual workout partner through a supportive community or someone that physically MEETS UP WITH YOU for a workout! Or it could be a mix of all of them. Find what works for you. Support is everything.
 4. Remember that seriously no one is paying attention to you but you. Seriously stop being so self conscious. No one cares what you look like and I promise no one is watching you. JUST you!
5. Be consistent and STICK WITH IT. Changes and confidence don’t grow overnight. But putting in the time and effort day after day WILL pay off. I promise! It doesn’t get easier…you just get stronger!
Do you work out at home or at the gym?
How did you get used to it?
​What are your tips to share?
Categories
Food Lifestyle Self Impovement

Struggling with eating…this could help you

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In our society I swear everyone is on a diet, in the pursuit of balance, trying out a new lifestyle such as whole 30, paleo, keto, sugar free – or something else! I do solemnly believe you have to find what is right for you – and it may take some “dating around” to find a lifestyle that works for you. and it has to be something that you can LIVE with for life. SURE you may have to clean up your eating for a bit and have some discipline…but long term…deprivation only leads to yo-yo dieting – and those ups and downs have ONE thing in common … emotional relationship with food.

Struggling with eating…this could help you.

Here is a bit of my story… maybe you can relate. maybe you can’t. But it’s time that I own my story.

When I got to college everyone said i would gain the freshman 15. I was determined to prove them all wrong. And although I ate relatively ok most of the time I eventually did get to a spot where I was so damn uncomfortable in my own skin. I’m so sad to say that. My clothes did not fit the way they used to and things jiggled going up and down the dorm stairs that hadn’t in the past.

My friends and I did go to the college wellness center, but I’m sure we did more socializing then working out. (hey! thats ok too!!!) The end of my freshman year though I had had enough. I hated the way I felt. I saw the number on the scale hit a number I NEVER thought it would and MORE than a number I hated that I had no energy. I hated that I wasn’t active and this was NOT the way my future nurse self wanted to live her life.

So I started running and became totally addicted. (at first in a good way!) My sister and her husband had become owners in a local running store! She was training for a 5k and invited me to join them for runs at the store and we ran in intervals of walking and running – eventually increasing the time running and decreasing the time walking. I was hooked because I loved the feeling of accomplishing something hard. And I loved being able to help others at the store and run along side them! I eventually even became a store employee and grew so much in my shoe, apparel and training knowledge – I helped with group runs and that is where it all began!

Unfortunately I was PLAGUED with injury after injury. Mostly in the form of stress fractures. I would start getting pain in my hip, my leg, my foot, etc – my hip got so bad I was limping ALL the time. Every time I would go in it was the same story:  “YOU NEED TO SIT OUT of running for six weeks. No pounding allowed on that foot/leg/hip etc ”

While I had been becoming more active and putting on more miles I had adapted what I thought were healthier eating habits too. I would have a salad most days for lunch – and cut down on portion sizes throughout the day in other meals and snacks. I have always had a sweet tooth – so if I wanted to have a cookie or if I knew we were going out that night and I was going to have some drinks I would skip dinner to compromise.

No WONDER I was being injured all the time….

During my sophomore year of college I began training for a full marathon. I was having some pain in my right calf during my long runs, but it would feel better if I would just stretch. At this point I was putting on significant long runs of 16 miles and had built up my endurance pretty good in order to prepare for the 26.2 mile run coming up.

But I COULDN’T take the calf tightness and pain anymore and after a TON of testing I found out I needed surgery to relieve the muscle swelling that was going on in my calf. It was either do the surgery or just “take it easy” the rest of my life…which I couldn’t imagine having those limitations at the age of 20.

The periods of being injured was so hard on me. Running had become my stress relief and nursing school is STRESSFUL. I felt like I couldn’t do the one thing that helped me feel like my slate was clean. I felt trapped. Down. Depressed. I do remember that I gave up caring what I eat. Eating cereal out of the box, 2 or three protein bars at a time, mountains of candy wrappers –

and then the guilt. Only this time…I couldn’t “run it off” –

I can’t help that I’m a perfectionist, but it is still something I’m working on every day. Better done than perfect is what I tell myself! I am learning I don’t NEED to eat perfectly “clean.” It’s ok to have treats. I dont’ want to ever live in that mindset of restriction any more. I don’t want to find myself eating bowl after bowl of cereal just for the fact of doing it to find some sort of peace. I am over feeling “guilty” about eating something because I want it.

It is RIDICULOUS.

But sometimes that is easier said than done!

So what has helped me? I got help. I went to a nutritionist. I picked up books about seeing food as fuel. I nerd out about the science behind it. I got a personal trainer to show me things I COULD do while I was injured. I learned how that if I took pride in what I was putting in my body AND adding specific supplements I could avoid injury and stress fractures in the future. I learned and still am learning the value of listening to your body. When you need to rest and when you need to move. Your workouts, body weight, clothing size does NOT define you. Your actions do. Being who you ARE. You don’t have to be the same person you were yesterday…and you can take months off of running..eat  cookies and not die.

Disclaimer – I do promote beachbody products and am a coach with their company. I LOVE that they truly work hard on providing TOP OF THE LINE products and workouts – but something has been missing… the mindset piece.

Yesterday they released something called 2B Mindset – and I think it is going to help a TON of people find peace with food- help them realize that they don’t HAVE to feel guilty about having some treats if they want to. It’s going to help people get out of the diet mentality and STILL lose weight without the workout aspect. Learning how to fuel your workouts is SO KEY TOO and I wish I would have had access to this when I was going through all that I was going through!

I truly don’t feel that their is a certain way of eating that works for everyone…but I do believe that you need to keep trying things if you are struggling with these anxieties or if you seriously don’t even know where to start! And educating yourself gives you a whole new type of strong.

If you would like to learn more about this and see if it is for you – simple fill out THIS FORM HERE.

I am not here to spam you – I simply don’t want you to go through what I have in the past .. and those tendencies STILL come back and haunt me.

What about you?
What is YOUR story?
Have you struggled with any of this in the past?
How did you overcome or is it something you are still working on?

Categories
Lifestyle Self Impovement

5 Tips to happier

Winter blues got you down? I find myself in a funk sometimes too ESPECIALLY when its 40 below in North Dakota. I have a magnet on my fridge that says “40 Below in ND keeps the Rifraf out” – unfortunately this does not mean those downer feelings…

So how can you feel happier when the negative vibes are lingering?

5 Tips to Happier

I would consider myself in most aspects a pretty positive person but that doesn’t mean I don’t have those in a funk days (sometimes weeks) or get angry, negative and just an all around debbie downer. But there are some things I have learned ESPECIALLY what my coaching community has taught me and what I would like to share with you too –
1. Take some time to reflect. Take out a pen and paper and do a brain dump and reflect on yourself right now. What are you feeling? Why do you THINK you are feeling that way? What is getting in the way of your happiness? You  might be surprised at what you find.

2. Take time for personal development. IT is NOT selfish to take time for you. Pick up a book, an audio, a podcast or even a devotional and just start with 10 minutes a day on a topic you want to learn more about or something you want to build upon. Some examples might be: confidence, spirituality, mindset, nutrition, leadership….What do YOU want to focus on? What do YOU want to get better at?

3. Take time to unplug and do the things that bring you joy. Go get a good coffee. Go get a new book. Call a friend. Get a manicure or a massage. Self care is not selfish. If you aren’t doing something for your – you can’t do anything for anyone else!

4. GET MOVING. EXERCISE = ENDORPHINS and ENDORPHINS = HAPPINESS! Go for a walk. Go to a class. Grab a friend and do a workout at home. DO SOMETHING. Also – remember that what you eat has a HUGE impact on your entire life! INCLUDING your mindset! Are you eating all processed? A diet high in sugar? Are you binging on CRAP? Prepare to feel like crap.

5. What kind of people are you surrounding yourself with? Your environment can either be an energy suck or energy boost! You are most like the five people you are around the most. What kind of people make up your tribe? Energizing and positive people that are REAL and there for you? If that isn’t true you better reassess that situation.

6. BONUS: Write down 3 things daily for a week that you are grateful for. Its impossible to be unhappy and grateful at the same time.

What do you do to get yourself out of a funk? What helps you be happier? Any personal development suggestions to share?
Categories
Food Health Self Impovement

“I don’t know how to eat”

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Those are LITERALLY the words that came out of the mouth recently of one of my clients – and in a world of “low carb” “intermittent fasting” “portion fix” “weight watchers” “if it fits your macros” “high protein” “high fat” “low fat” – I really can’t say I blame her. It’s freaking confusing – You know you want to “be healthier” but how in the WORLD do you know where to start? And then you overthink it…stress about it…and dangn’t stress causes weight gain and overeating and water retention and DAMN you are back at square one!

ok. breathe.

But for real though…am I wrong?

I’m not a certified nutritionist (but I am a Registered Nurse) – so I’m just here to share what has helped me, has helped others and my own personal experiences in hopes that it somehow helps YOU or someone you know!

“I don’t know how to Eat”

I started running during college as a stress outlet..a way to stay active and just SOMETHING to clear my mind and work up a sweat! I was always super active during high school but going to college is different! And who wants to put on the freshman 15 anyways? I HATED running during high school because we alwas had to do it as a punishment – but in college it felt different! I taught myself to just ZONE out while on the treadmill -I could even read my notes to study or read a magazine (currently I still read my favorite blogs and my magazines on my nook while logging miles)
I found myself especially interested in nutrition while I was going to school. I loved my nutrition class we had to take for nursing and I seriously think I read every single health and fitness magazine -I was like a SPONGE for that stuff!

And since I was being more active with running I was also doing some various running events! 5ks, 10ks, training for a half AND working at a running store I figured I better clean up my act with eating too. I started eating salads for every lunch – and looking back there is no way that I was eating enough. I dropped some weight obviously even though that was never my intention! People say mean things when that happens. I was labeled as “anorexic” – crazy runner girl – obsessed – etc etc – that words “Go eat a cheeseburger” btw is not nice.

Here is me running my first half – kinda scrawny I know! BELIEVE me when I say I have been through it all – feeling too small – feeling uncomfortable in my skin too.
I remember this was before going out for a night with the girls and I felt like NOTHING fit right and I just felt yucky about myself. I by no means was obese or ANYTHING like that..but I definitely did NOT feel like me!

And THAT is what I’m TALKING about today – when you are at a low point in your life -and I’m NOT talking about a number on a scale but when you truly want to get back on track and feel GOOD again – YOU want to make make nutrition changes but DON’T KNOW where to start – Let me help you with some of my favorite tips that have helped me over the years!

1. First step – Decide that you actually want to pursue a healthier lifestyle. You seriously have to want to do it and be in the mindset for it! I’m NOT saying you have to go all or nothing – but you have to be committed too.

2. Do a self analysis. How would you describe your current nutrition. Take THREE days and journal it all- whether it be through an app like my fitness pal or just pen and paper! After the three days take a look at what you have written down.
What do you eat a lot of?
What do you NOT eat a lot of?
When do you feel extra hungry?
Any foods that you ate make you feel weird, sick or gross?
How much water did you drink these days?
What were you craving? sweets at night? salty? Super hungry and wanting everything by 9 pm? Just do an analysis and you might be surprised what you find out!

3. Is there anything in your entries that were super surprising that you eat or drink way too much of? For example: maybe you are having THREE sodas every day (and YES it still isn’t OK if they are “diet”) –

***DISCLAIMERI do have a soda every now and again but that is besides the point.***

Why are you reaching for more soda? Are you genuinely thirsty? Are you tired and you are thinking that will give you an extra buzz? Are you having an afternoon tired spell? What could you do for now to cut down to ONE soda a day?

Another example: You put ranch on EVERYTHING. Like we are talking everything drowning in ranch.

***DISCLAIMER #2 I like ranch!***

How could you make a healthier choice and use less?
1. Try a greek yogurt based ranch like Bolthouse Farms! Do half and half with your regular ranch and wean yourself to NOT drowning everything in it –
2. Actually portion out ONE serving and then put the bottle away.

So these of course are just TWO examples – but hopefully that makes sense and you get the idea!

4. Know that it is going to take time to make changes. Sorry – there really truly are NO TRUE “quick fixes” It took you a while to develop these habits and its going to take a while to develop and learn new ones! Be patient with yourself. Trust the process.
5. Know that that you are special and unique and there is not a RIGHT away that works for everyone. Everyone has different needs, likes and habits and that is ok. But you have to find something to try if you truly want to make a change. To me it was all about making small changes that added up to big ones. Not changing everything all at once
6. When you are changing your eating habits…ask yourself “Could I live like this?” I do agree that you will have to make some sacrifices – after all you want to change..right? But if the way you are eating doesn’t “allow” you to ever have a treat – is that really worth it and sustainable? Coming from a dark chocolate and a cookie lover – it sure isn’t worth it to me! SUFFERING AND FEELING DEPRIVED IS NOT HEALTHY.
7. Disclaimer. Yes I’m a beachbody coach – but you should know that I’m also a researcher and have looked into all different ways to help people in their nutrition. There are MANY things I do NOT get on board with – and you are entitled to your opinion of course too! What I do agree with is the nutrition system that beachbody does include in many of its workouts – called the portion fix system. It focuses on eating REAL food and eating them in their correct portions. You should be eating a diet (not dieting but HAVING a diet) that includes all foods: proteins, carbohydrates (yes you need those for energy!), fats, (no they aren’t going to make you fat), fruits, veggies -You should be eating all of these foods in the correct portion sizes and in the right amount of servings too! The portion fix system includes food lists from all the categories of food groups and even color codes them. You do a SIMPLE calculation to figure out how many of each food group you need throughout the day according to your goals! (weight loss, maintenance or even gaining) You choose foods that you like from the food lists that are “acceptable” and just simply put..you eat them. Nothing complicated. Eat real food. Portion control. Get away from processed. Eat enough. Boom. oh and chocolate and wine is included too!

Its a great education tool especially for the portion aspect!

Find support. Seriously. You aren’t alone with whatever you are going through and it’s ok to ask for help and support. Find a tribe. Love them hard. I would love to help you any way I can – in fact you can apply for my VIP group here: docs.google.com/forms/d/e/1FAIpQLSdC6ea0xi7zqXF1w6pS5gtWnahTVF781-LgtknA8tT4QGXaPw/viewform
What do you struggle most with in your nutrition? What are some changes you are trying to make?
Categories
Self Impovement

Why “set back” does NOT mean failure

I’m not afraid to admit that I’m totally a perfectionist and STILL working on overcoming it. I always want to be the best, achieve the best, be at the highest of my ability and of course anything SHORT of any of that has to be a failure. Ok. So in real life that just isn’t true…but sometimes it definitely still feels that way.

Why “set back” does NOT mean failure.

A quote on a religious podcast is one that I still think of often. “If you feel like you are being set back – it’s only that you are being set UP for something greater.” Awesome right? I know that everything happens for a reason and whether you are a religious person or not I’m sure you can relate to that on some level. Some days finding the good is harder than others. That just makes us human.

When you set a big goal and don’t make it it can be super discouraging. But you know what? KEEP ON GOING. As long as you NEVER QUIT TRYING you will NEVER fail. The only way to fail is if you quit! Take this however you choose: working on a physical health goal, a business goal, a college career goal, a financial goal.

When faced with a frustration like this – I ask myself, “WHY is this important to me?” If it’s still important and still a priority in my life…I just KEEP ON PLUGGING AWAY. Going back to your WHY and celebrating all that you have in life to be grateful for really does keep you humble. Is your “failure” of today or coming up “short” really the worst thing that could happen? OR Is it a sign that something MUCH great is being set up for you?

Questions for you:
Are you a perfectionist?
How do you deal with “Failure”?

Categories
Me Self Impovement

Facing Fears

So many people this week have told you – “You are so brave for traveling on your own. I could NEVER do that!” Which is so funny to me because I NEVER used to travel and the thought of airplanes, airports and going it alone was TERRIFYING to me. Yes…here I am.

But I have to confess. I’m really not that brave.

Facing Fears

Being in New Orleans this week for the Team Beachbody Summit event really has my mind going. And this ONE topic really stood out to me … I kept HEARING and SEEING it over and over…

Limiting beliefs. What are they? They are things that you believe about yourself that hold you back from realizing and going for your goals and full potential. Most often times you don’t realize they are even there. It comes out when you think about a big dream and then hesitate to admit it or say it out  loud…because YOU could NEVER do that… Am I right?

SO while a lot of days I put on a brave face I’m really not that brave most times underneath it all. And I’m going to admit it today. Face your fears. Jump. What is the worst that could happen?

Example number one: I was homesick when I first got here. I wanted to turn right around and come back home. That uneasy feeling where you feel like you aren’t where you need to be….you should just go home. I cried. LOTS. Silly right? But I’m supposed to be brave…and here I was having an anxiety attack.

Today is day five. I’m on the original flight I set up. I’m ready to dig deeper and look at my fears and anxieties and GROW from it. After all… what if something even MORE amazing happened because of it?

Do you struggle with anxiety?
What have you done to overcome it?
Have you ever been homesick?
Categories
Self Impovement

When you are Stuck… How to get Started Again

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Because funks happen. You fall off the wagon. You feel unlike yourself and in a rut. You maybe feel anxious. You let yourself go… WHATEVER it is. You CAN get started again!

When you are Stuck… How to get Started Again.

1. Find some personal development and plug in. My favorite? Podcasts or audio book because I can put it on in the car…while I’m in the shower…while I’m cooking supper… etc! Multi tasking at its finest. Choose a topic you want to get better at or learn more about. It could be nutrition, brain health, gut health, anxiety, raising kids, a devotion..anything!

2. Find something NEW to get excited about! A new workout class, smoothie mix, or something else to add to your day that benefits you in other ways too! (Another way multi tasking at its finest!)

3. Find a community of people that understand you and lift you up! I don’t know what I did before coaching..the community of coaches and clients are many that have become like family that I talk to on a daily basis. Like minded people that influence you in a positive way is everything.

4. Get out and do something. EVEN if you don’t feel like it! I promise you won’t regret getting out and being social EVEN when it feels like its going to be scary!

5. Journal. Pick a time of day – morning, evening or both – and write down your thoughts. Write down what you are grateful for. Brain dump the things that are giving you anxiety and leave it there.

6. Find a WHY. Why do you want to get back to feeling better? What or WHO is the reason you want to get better?

How do you get out of a funk?

Do you listen to podcasts or audiobooks? and if so – favorites?

Are you in need of a positive community?