Self- care isn’t just something you do; it’s the way you think. It’s a way of life.
I’ve learned so much about myself these last few years. I was running on empty and my nerves were beginning to show it. Stress was rising , I had a short fuse with my husband , and I’m embarrassed to admit that I was at my whits end. From endless therapy sessions for my son , juggling my own mom guilt with my daughter , medical visits that led me to no answers, debt piling high, and lack of clarity had me feeling like I was losing myself. It isn’t easy being a career driven woman and managing everything else if you’re not practicing self -care.
My motivation was gone and I felt a loss of passion for what I did . I make people feel beautiful. I am blessed to live a life of purpose and feel so passionate about what I do for a living . But for those couple of years, I felt off. I felt fake. I was struggling with my own case of postpartum. It was hard to set my personal feelings and energy aside and translate in to something positive for the people around me .
Along the way I’ve learned to practice self – care. Motherhood is full of endless demands, rewards, sacrifices , sleepless nights, countless unscheduled interruptions and many gifts to experience. I also discovered that in order to be a great mom , you must feel great about both yourself and your life .
I know what you’re thinking….
Your’e raising babies, running a household, working a full-time job, and managing to keep your marriage alive . Trust me, I get it . It almost seems like we can barely use the bathroom in peace before we see little fingers under the door or hear ” Mommm . Mommm” It always feels like there’s never enough time in the day right ? Not to mention, time is passing so quickly and its hard to keep up sometimes.
But let me tell you something. Self -Care can be a way of life for you . Putting your best self forward requires intentional choices. Its not selfish at all . Its actually completely necessary to pour into yourself so that you can pour into others. What good is it to show up beat down and on empty? You deserve to wake up and live your life with intention. Sure it’s never perfect. But those little actions you make turn into habits. It’s a lot easier to add habits than erase them . If I can find time for self care, anyone can. It’s time to put self -care on your to-do list . You can find time to feel healthy , look great, and live a joyful life, all while juggling a family and a career .
Us mom’s have a mile high to do list right ? Almost all mothers struggle with feelings of guilt when they take away any time from their children . It’s so often I hear my clients tell me they often put themselves at the bottom of the list. Some don’t even make the list at all .
Here Are My Top Self-Care Tips
- Be Intentional With How You Start Your Day . This changes everything . This was so hard for me at first. But just like I mentioned above, little changes and effort daily compound into something greater . The more you practice being intentional with your day, the more clarity and focused you feel . I practice something called The Miracle Morning routine. These principles were taken from Hal Elrod who studied the top successful people and how they start their day . Its a book that truly changed the way I feel about how I choose to wake up and start my day!
- Give Yourself A Timeout. This is one of my favorite things to do when my anxiety rolls high. I get out my notebook and literally brain dump everything on my mind. Sometimes my brain doesn’t stop and I need to organize my thoughts. Braindump means you write everything on your mind. You create a list of everything you need to do and you prioritize that list in order . You create an action plan and you will also have to be ok with not everything being able to get done. That’s just life. Prioritize what needs to be done today and what you don’t get to can easily be pushed to tomorrow. The minute we start realizing that we can’t control everything is when things start to become so much easier. You’re doing the best you can . Stay connected to yourself . Meditate. Do something that brings you joy.
- Deep Breaths. This is what I consider to be practicing mindfulness. I do not always get to it but wow does it make a huge difference . If you have any essential oils, even better. I love lavender. Inhale and take deep breaths. Take the kind of breaths that are deep and refreshing . I often find myself doing this in my car or before I start my day. A lot of times we hold on to stress and anxiety. Remember, we can’t control everything and a lot of things happen out of our control. What we can control is how we choose to show up and be present in the moment .
- Exercise. This is my favorite way to start my day . Sometimes it happens later in the day. Sometimes it doesn’t get to happen. But when it does, I feel unstoppable and focused. Working out only brings happy endorphins and energy . I think that most people tend to tie working out into something so difficult. It doesn’t need to be a full hour or something you despise. The goal is to feel empowered and proud of yourself. The goal is to get stronger and to take it one day at a time. I workout out daily to Beachbody On Demand and I follow various 30 minute workouts. I love that I never get bored and I can take it with me anywhere. I also check in with my accountability group and have found that this has been such an incredible experience as far as reaching my personal health and wellness goals .I also have so much more clarity and focus throughout the day . It makes me feel more alive and a lot more happier and patient . Just move. Go for a walk or do something that seems fun to you . It makes all the difference. Most people will say they don’t have time. We all have 25-30 minutes. Sacrifice your favorite tv show if you have to. It’s worth it . You have nothing to lose but inches . Get your kids involved . You’re only implementing healthier habits. I have an ongoing support group here full of tips and motivation.
- Feed Your Body Well. Good food fuels your body, so make sure you eat and drink high quality ingredients. We put our kids and husband’s first. Its good for our kids to see us practicing self-care because we’re modeling healthy behavior. I’m not saying you need to go balls to the wall . I let my kids be kids and I still feed my husband his favorite foods . I’m talking about making small changes daily. The kind of changes that make you feel good . I started working with an amazing nutritionist who has shown me how to have a healthier relationship with food . Some simple ideas to make healthy eating a habit ? Go vegetarian once a week . Shop at your local farmers market for organic produce and let the kids enjoy it . Plant your own vegetables. Cook from scratch more and avoid the drive- thru . Drink water and cut out soda . Make your breakfast a consistent healthy breakfast. Take some time to plan what you’re going to keep in your fridge for the week so you can make quick, healthy, easy meals. I learned a lot of ideas and quick healthy solutions through the nutritionist I’m working with here. Her coaching has shown me that it’s about taking baby steps and truly learning to love healthy food .
- Personal Development. As a mom , it’s easy to lose yourself in the day-to-day routines of family life. I feel like I’m in the car a lot and the cleaning and cooking never ends . Between laundry and cleaning I love to apply audio in my ears. It’s made all the difference in my mindset . What you choose to feed your mind is a direct reflection of how you think . For a list of some suggestions, message me. I also love podcasts. You can find me feeding my mind with business and personal development daily. I make the time. I do not always have the time but I find it so enjoyable to listen to while driving, cleaning , or putting myself together for the day. Fifteen minutes is all it takes. The more you do it , the more you love it .
- Saying No . This has to be the biggest lesson I’m currently learning about . Sometimes the things on your to-do list are just not as critical as you think. I’ve learned that my needs come before the pile of laundry that needs to be folded. Through losing loved ones suddenly and seeing my mom battle cancer, I had a huge epiphany. We can’t do it all . The cleaning never ends . Sometimes I go a week or two before actually putting away the loads that were washed. That’s just the life of the CEO mom . Hire help . I just hired help and boy does it feel amazing. I hired a housekeeper and my own virtual assistant. When it comes to building my empire or cleaning, I choose building my business. When it comes to cleaning or doing something fun with my kids, I choose my kids. On occasion, I make cleaning mandatory for the day because it feels so therapeutic. But hiring help once a pay period totally helps . If you’re building a business like me, you have to invest to get more too . Say NO to the things that do not bring you joy. This one is the difficult one for me because I’m a go- getter and I want to stretch my rope. I’m the woman who signed up to be Girl Scout Troop Leader all while building two businesses. Sometimes you just have to take a step back and truly analyze who and what you’re letting into your life. Protect your energy . Hang out with the people who will lift you and motivate you to be better and do better. Stay away from the energy suckers.
- Keep Connected. Friendships are so important. I still have my same small circle of friends from school. We do not always get to hang like we used to, but we stay connected . Isolation can quickly creep in which is not where God wants us to be . Make sure you are purposeful with who you give your time to . I struggle in this area greatly ladies and it’s something I constantly need to remind myself about.
Do you have any Self- Care tips that work for you ? Please share below.
The only thing standing in your way is YOU. We end up being our biggest road blocks and don’t even realize it sometimes .
So today is the day…. rebuild relationships, rebuild financial stability, become the parent you want to be, and most importantly, become a better you! Now GO GET IT!
I face my fears every single day and much of what I have achieved has not been done in the absence of fear . I will continue to do things when I’m scared.
When you face your fears, they aren’t as big in reality life as they are in our minds .
This last weekend was amazing. I had the best experience going on vacation with my husband and had some time to really catch up on my thoughts and talk the future with my husband.
For one, I haven’t had time to really blog as much much as I’d like. Between my new role as a Girl Scout Leader and juggling both of my businesses, there hasn’t been time for much. On top of that, being a mom and wife is a full time job of its own. I am so incredibly blessed . I’ve realized that I just need to write. I need to write my heart out and share the good, bad, and the ugly. It helps with clarity and knowing it can inspire or relate to someone is just so incredible .
I’m living in this season where I’m truly learning so much about what I can and cannot handle. For one, I do a lot . Why? I don’t know. I’m such an over-achiever , I know. I like to consider myself extremely self driven and motivated to chase after what I want. I love doing it all. Everything I do , I do with love and I lead with my heart . When things get tough, I fall and get back up. I try to not stress too much about the month or weeks ahead. Instead, I like to be optimistic and take things one day at a time or else my anxiety will rise.
Our trip to Cancun was amazing. It meant everything to bring my husband to this trip. For one, we deserve our time together. My marriage is a priority. Seems like both of us are just trying to achieve our goals and provide for the babies. I do not want time to pass and wonder why my marriage fell apart. I want to live in the moment with my husband and have him enjoy the fruits of my labor too. He is my number one. None of anything I do would run smoothly if it weren’t for his support. I seriously hit the jackpot with him . Him being on this trip really helped him see why i work my tail off.
The hubby and I had a blast. Seeing him smile and tell me how proud he was of me really meant so much . I work hard. I work really hard to work on myself and help others. This was my first all – expense paid trip earned for just doing what I love by helping others get started on their health and fitness journey! It was amazing! The company I work with really spoiled the heck out of us . You see, our lives are changing. I am not who I was last year and I’ve learned that its ok to have several passions. Our kids are growing, we are growing, and being able to experience time and financial freedom is a huge priority to me .
I’ve also learned through my entrepreneurial mindset that I should never focus on just one stream of income. I have learned that nothing in life is ever guaranteed. You have to find out what it is you love and go for it all while remaining humbled and finding a good balance between business and family.
There was a time I completely lost myself though. I thought I had it all together and figured out. I thought I had this mom job under control. Then I experienced some trauma while pregnant with my second. My mom was diagnosed with cancer. It had nothing to do with me . But my mom is my everything. I’m an only child. She IS my person . Then my son was born with some unexpected health issues and was not able to come over for 5 weeks . That NICU ride was a roller coaster followed by visits with specialists and restless nights. My world changed. I changed. Life and stress became so overwhelming to me yet it became all about the littlest of things. So much of what used to matter did not matter anymore .
All I wanted was to feel good and have an outlet aside from this new relationship I was trying to have with the Lord. Work became just work . My thyroid was out of wack. I was a mess. I was tired all the time and at one point I decided to draw the line in the sand. No more. After experiencing my postpartum depression , I realized that I was in charge and I needed to do something.
I’ve learned that God only puts things in our lives that he knows we can handle. Sometimes we don’t know why. But there is a lesson in everything. I feel my lesson to this day was to learn to have faith, let go, and let God do his work .I am a control freak. Learning that I am not in control has done wonders for me. Before this whole experience, I questioned the difference between religion and faith so much. I did not feel a close relationship to God until I truly needed him. That’s sad right? So common though . I have become so much closer to God and my faith is stronger than ever. I do not practice any type of religion yet I’m super spiritual in many ways.
God sent me my babies to make me a better person. I am so blessed to be a mom period. I really had no idea how religious the name Elijah was until after I had him. Elijah was a prophet in the bible who was sent to people to help them believe in God. Wow. Not a coincidence at all right ?
God sent me this incredible opportunity to serve others in ways I love to not only help myself but to help others who are struggling too . I struggled physically by being stuck in the yo- yo diet cycle. I abused my body by eating my emotions and eating all the wrong all while self sabotaging myself. I went through extremes to try to make my body look the way I thought it should look. I went through a phase where I even experimented with substances to help me cope with certain difficulties. Along the way I’ve learned that we all go through trials where we use substances to cope with life without not even realizing it . I struggled financially as my husband and I had some unexpected struggles on top of co pays and medical visits. Being a hairdresser meant that If I didn’t work , I didn’t get paid. Being with my kids mattered more than money. Emotionally, I was a hot mess. The worst part was realizing that I was taking it out on the closest ones I love by lashing out on them and shutting down .
Beachbody came into my life when I needed it the most. I’ve learned that I matter. It is not selfish to learn to love yourself and treat yourself well. Our sanity and mindset mean everything. At first I wanted to lose 50 lbs and along the journey, I’ve learned that I really just needed a healthy and sustainable life change. I learned that I didn’t have to forget about me. I reinvented myself. I am not perfect and that’t what I love about being a lifestyle coach. Becoming a coach has helped me stay accountable in many ways. I found structure in not just my life, but in my days. I have been able to improve our marriage, communicate and understand my husband better, work on my mindset, teach my family healthier habits, and meet some incredible people. It’s so much more than just a fitness journey. Its about living a healthier and fulfilling life all while dreaming big and going after what you want. You should never be told your dreams are too big. You should never feel guilty for chasing that one thing that sets your soul on fire.
I am passionate about health and fitness because feeling healthy makes me feel whole. Being healthy makes me have more energy and continue striving to be a better version of myself than I was yesterday . It is my platform to meet other people and offer them a solution . Through my journey as a mom with thyroid nodules and a goiter at only 31, I’ve learned that I should never take my health and mindset for granted. Life is beautiful . Its about quality. If you don’t feel good, it shows. I want to have energy for my kids. I want to keep up with them and be around for as long as I can. Not just that, I want to teach them these incredible and sustainable habits that they can grow up with. Its not about perfection. Its about finding a healthy balance and eating for fuel . Its about LIVING and being present in the moment all while showing yourself some grace.
Becoming a lifestyle coach has added to my passion for helping others. I get to do what I love for a living. Coaching gives me a sense of purpose. I want to show my kids that its ok to be an entrepreneur and chase your dreams. You do not need to go out there and do what society expects of you . It’s ok to do what you love and make sacrifices to get you to where you want to go . Hard work pays off and I want my kids to grow up knowing that. I love living the no boss life. The dreams are big yet the hustle is sold seperatly. I want my kids to always remember that their mommy was there to take them to school, pick them up, and always have the resources to create memories and experiences to do things together as a family.
This trip to Cancun was a HUGE eye opener for not just me , but for my husband! SO much is possible when you work hard and believe in yourself. My mission is to help woman crush their fears and chase their dreams all while creating a sustainable and healthier lifestyle change. My mission is to inspire other extra needs moms who have struggled with self doubt and show them that change is possible. Perfection is a joke. Its ok to fall and have a pity party for a few minutes. But with struggle comes strength .
Becoming a coach has allowed me to connect with other extra needs mom’s and help them feel good too . I’ve found that being part of an amazing community has been key to feeling like my head isn’t going to fall off. The support has been incredible. Without Beachbody, I wouldn’t be in the shape I am in today nor would I be able to find a way to earn an income doing something that fulfills my passion and purpose . I am blessed.
Are you a busy working woman who feels like she’s always strapped for time?
Are you someone who is always on the go juggling work, the kids, marriage , and everything else in between?
As woman , were often running a million miles a minute trying to attend to everyone else’s needs. We have to take care of the kids , figure out how to keep the house clean, cook and squeeze in some workouts too! It’s defintely not easy right ?!
I’m here to support you and provide some tips to make it all flow a lot easier !
Our family has experimented with different meals and we’ve found some winners that are now in our weekly menu! My goal is to provide some tips and tricks to help YOU stay on track with a busy lifestyle
I hope to teach you about the principles of eating clean and inspire you to make some healthier changes too!
Does this sound like something you need ?
My body has been stretched over 200lbs twice . Between both being a mom , wife, and business over… I know how busy life can get .
With both my babies I developed road maps. I was so self conscious about it . I’ve always been positive on the outside but the negative self talk took over . I’ve always had my weight issues and it contributed from bloating , emotional eating , thyroid issues , stress…. everything was part of it. I didn’t know what I know now . I found a way to cope with life. I found an outlet . I’ve learned it’s not about the body. It’s about the mind .
Growing up I suffered from extreme eczema. My skin would open up, scar, and that’s that.
For the first time in my life I feel empowered, strong, and capable of anything I set my heart to. I want nothing more than for my daughter to feel that way too .
I’ve been seeing so much Mom shaming out there this week. It doesn’t make me a better mom to be a “fit mom” or a “ Pinterest mom “ All i know is that I’m a better mom because I wake up happier than I’ve ever been and I have some exciting news! Join my Busy Woman’s Guide To A Healthier Lifestyle here for some daily inspiration and tips . I like to consider my myself a “fit/ish “ mom who has found a decent balance . These last two years I’ve grown so much and I’m a lot more patient, kind, and my stamina rocks! I’m not sluggish like I used to be . I know what foods make me feel amazing . I like shopping for clothes now and I have more energy for the little’s and my husband. I’m a lot more intentional with my days and I love sharing it with others !
Fill out the application and I will be in contact with you! So excited!!
2018 is going to be a year full of new experiences and more traveling on our end. I love traveling. Staying on track is super important to me!
Here are a couple things that I think are very crucial to staying on track during travel and I want to share a few of my best tips with you!
#1 – Control what you can control before you even leave! What I mean by that is to prepare. I bring all of my supplements with me and I bring snacks with me every single time I travel.
A couple crucial supplements that I bring with me are…
a) Shakeology: This is one meal of the day that I know is guaranteed to give me energy and the nutrients I need. I bring with me every single time I travel.
b) Probiotic: I know that digestive issues come up and bloating can be an issue for people when they travel, so I always make sure that I bring probiotics.
c. My pre workout: My pre workout gets me in the mood to workout even when I am not in the mood too.
Another thing that I bring with me in controlling what I can control is SNACKS! Macadamia nuts, cashews, raw almonds, turkey jerky, and some fruit.. I can bring all of those with me on a plane when I travel.
#2 – Your First Stop MATTERS! No matter what, no matter where I’m going or traveling to my first stop after the plane lands, or after we park the car is to go to the nearest grocery store and to stock up on things that I can have.
If I’m staying in a hotel, I will call the front desk before I land to see if I can get a refrigerator brought to my room. Often times they’ll bring you a refrigerator for free. Most times there’s already a refrigerator in your room. I’ve had a rare case where there is no refrigerator, and there’s no refrigerator available. In those cases I will bring a little cooler or buy a little cooler when I get there. I don’t need a lot, but every time I go to the grocery store I will get some almond milk, fresh fruit, and just a few other snacks. Maybe some goji berries, maybe a Larabar orRx Bar , some nitrate free deli meat, and a big case of water. Those are my crucial elements whenever I am traveling, and it just takes a quick stop at the grocery store and get those things.Most grocery stores even have pre made chicken that you can easily use to make a few meals . I enjoy simply buying a bag of salad and topping it with chicken. Fresh and light is the way to go with traveling . I usually try to splurge on one meal .
#3 – Plan workouts ahead of time! If you’re like me, when you travel you have very little time to squeeze a workout in. So I know that I have to plan to get my workout in BEFORE the day starts. Every time I travel I use my Beachbody On Demand and I will just workout from my iPad or my iPhone! I know I’ll have to get up before everyone else does and either take my workout to the hotel gym, take it to the stairs, the parking lot, or do it in the room with everyone else. I am perfectly fine doing my workout in a room with everyone watching me. I feel like that will either inspire them to workout with me, or bring a little entertainment value to the trip! Either way I am going to get my workout in. My workouts are my therapy .
HIIT workouts are awesome if you’re short on time. A Tabata is awesome if you’re short on time too. Bottom line you have to plan ahead for when you can get it in and when you can make it happen.
#4 – Eat to LIVE, don’t live to eat. To give you an idea of what my day looks like when I’m traveling; I always start my day with Shakeology. That way I don’t have to wait around to figure out what we’re going to have for breakfast. Then for my second meal of the day I always have something with me because I PLAN. So I will grab some of the groceries that I got from my grocery stop. When you’re traveling you have to be okay with things not being how they usually are. When you’re traveling you have to learn how to make changes and to be okay with things being a little bit out of order. Lunch may not be a big deal when you’re traveling, you may have to grab a bar on the go and that’s okay! Grab some fruit with it and you’ll be good to go.
As far as going out to eat when you’re traveling there is something that you have to take into account… If you’re on vacation you may indulge a little bit more here or there. \
At restaurants, I never look at what the menu has to offer “as is”. I always take into account the menu as a whole, I make adjustments, and I customize as I want to! I customize and adjust according to whatever they have. If they have fried fish tacos but they’re on flour tortillas I might ask them to grill the fish and put them on a corn tortilla instead. Basically you want to look at the menu, see what they have to offer, and put it all together as a customizable meal for you.
I did this recently at a restaurant… I ordered the turkey burger, but without a bun, and instead of mayo on top I asked to have mushrooms, bacon, avocado, sauteed onions on top. It was delicious and I LOVED IT! Just remember to look at the menu as à la carte. I know that it’s tempting to look at a menu and just say I’ll have a little bit of everything. When you’re traveling it’s important that you really take into account your goals and do your best to stay on track with that, and use the 80/20 rule.
#5 – MOVE MORE! Stay as active as possible. When you are traveling it’s very easy to just sit around, especially if you’re driving or flying.. but stay as active as possible!
Always take into account that you’re human and can only do the best you can! Have fun and do the best you can to MOVE and plan ahead of time.
Taking on this Girl Scout Troop Leader roll has been a huge blessing. I’m enjoying the girls come out of their shell and enjoy the activities. My daughter loves being a Daisy Scout . We host meetings here at the house and for Valentines Day, we made these muffins for part of our snack time. Our Girl Scout journey has been great so far! Ava recently went to the Father Daughter dance with her daddy. It was so cute!
She enjoys baking and trying new recipes so we decided to make Vegan Orange Cherry Muffins. They came out really good! You can definitely taste the citrus to it . I enjoyed one with a side of hot coffee. The best part was that I didn’t feel guilty about it! I love the combo of orange and cherry together. SO yummy! Enjoy!
SERVES: 12 (1 muffin each)
Prep Time: 10 min.
Cooking Time: 20 min.
Nonstick cooking spray
1½ cups all-purpose gluten-free flour, sifted
½ cup almond flour, sifted
2 tsp. baking powder
½ cup chopped raw walnuts
1 tsp. sea salt (or Himalayan salt)
¼ cup extra-virgin organic coconut oil
2 Tbsp. all-natural peanut butter
¾ cup pure maple syrup (preferably Grade B)
1 Tbsp. finely grated orange peel (orange zest)
¾ cup fresh orange juice (approx. 1 to 2 medium oranges)
2 tsp. ground flaxseed
1 cup thickly sliced banana, very ripe (approx. 1 large banana)
1 tsp. pure vanilla extract
½ cup chopped fresh cherries
1. Preheat oven to 375º F.
2. Prepare 12 muffin cups by lining with muffin papers and lightly coating with spray.
3. Combine flour, almond flour, baking powder, walnuts, and salt in a large mixing bowl; mix well. Set aside.
4. Place oil, peanut butter, maple syrup, orange peel, orange juice, ground flaxseed, banana, and extract in blender; cover. Blend until smooth; approx. 30 seconds.
5. Add peanut butter mixture to flour mixture; mix until just moistened. Do not overmix.
6. Add cherries; fold until just mixed.
7. Spoon batter into prepared muffin cups. (One-quarter cup batter should fill each cup about three-quarters full.)
8. Bake for 18 to 20 minutes, or until tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
9. Remove from oven; allow to cool for 5 to 10 minutes before removing muffins from pan and cooling completely on a rack. Enjoy!
• Not all brands of all-purpose gluten-free flour are vegan, so be sure to check the label.
• Grade B maple syrup has a very strong, intense flavor that can be similar to molasses, and is perfect for baking
Even if you can’t physically see the results in front of you, every single effort is changing your body from the inside! You can’t get discouraged just because the scale isn’t moving fast enough.
This journey is meant to make you work . Some days will be hard. Some will be ok and some will be amazing . The second you have a bad day or week doesn’t mean you give up. The more you sink into it and apply the effort daily, the easier it becomes and the stronger you become . Most importantly , the stronger and HAPPIER you become!
Something I’ve learned with this program is to truly give my body the love it needs. I’m finding myself stronger than ever ! Part of the nutrition plan is to practice self care weekly. It’s been a mental battle more than anything and I am so proud of how hard I’m working . Never compare results with anyone guys . We all shed weight and inches in different areas. I’ve also learned to not cave into my excuses as much as I’ve wanted to with this cold weather.
You have your OWN struggles
Nobody is perfect
It all comes down to YOU
YOU are in charge and YOU can only make the changes
YOUR health comes first
I do this for me. I do this for my moodiness, my stress , my anxiety , my fears , my health, my family . I once never physically saw the changes happening . But I felt them. I will never go back to that sad , lack of energy , lost , stressed out mess. I do this for me.
I came into this program with an open mind and an open heart to help others too. Its been such a pleasure seeing the woman in my Wellness Workshop get results too .
I do not promote being obsessed with your weight. I am absolutely loving this meal plan and the workouts. I love the structure its giving me. I’m learning so much about myself mentally and physically. Don’t let the word Obsessed steer you wrong. Its not about being obsessed with working out or obsessing over everything we eat. Its actually the opposite. Its about making a commitment to ourselves to show up everyday , especially on the hard days, and learning to have a healthy relationship with food. Its not about feeling deprived.
What exactly is this program all about ?
Its the newest program by celebrity trainer Autumn Calabrese . Its a focus on abs , booty, and so much more! I am officially 15 days in and Im already seeing definition. What I’m loving most is that I feel good.
I am not on a diet! I don’t restrict food groups.
I eat clean and follow balanced portioned nutrition. I eat more than most people and eat a well balanced variety of macros.
I eat clean versions of each food group. This is a plan I have enjoyed following and have been able to find meals that my husband and kids enjoy too!
Timed nutrition is the same clean eating balance but there is a balance of food groups within the meals too and there are certain foods I eat around my workout and then eat every 2-3 hours each day.
I have also added in a re-feed day every two weeks. It wasn’t a cheat day by any means. I ate a few more carbs and they weren’t necessarily clean. White bread, double chocolate chip cookies, and a chickpea brownie . The point of it was to restore glycogen in my muscles.
So far I’m 38 days in and I’m trusting the process. The journey is never a straight line but its always an up hill climb if you keep taking action and focusing on one day at a time.
If you would like to know more info about this program or you would like to get started on your own journey, you can message me at Jaclyn@TheFitHairdresser.com
Introducing 80 Day Obsession
I am so excited to announce that 80 Day Obsession is almost here!! Autumn Calabrese’s brand new workout program is designed to help you burn fat and get lean ! CLICK HERE to get it first. We can expect these workouts to be released January 2018. This program is all about getting obsessed with taking time for YOU. Self care, self love, good nutrition, and amazing results. Go all in and follow this program.
This program is a step-by-step approach to building a shaped, curvy butt while shrinking your core. It’s 80 days of obsessive focus on fitness and nutrition, spread over 13 weeks.
Is it extreme? Oh, yes. The workouts are intense — averaging 45 minutes to an hour in length. And the diet guidelines are every bit as demanding. You’ll be following a specially calibrated macro-nutrition plan perfectly timed to produce amazing results at each phase of the program.
Autumn knows exactly how to transform bodies after years of training clients, creating powerful fitness programs, and carving out her own hard-won success as a bikini competitor. With 80 Day Obsession, she leaves nothing to chance in making sure that your 80 Day Obsession results in a body that’s healthy, fit, firm, and HOT.
Before I go into details , lets talk about what this program is all about.
What equipment do you need ?
You will need a set of light, medium and heavy weights, resistance loops, sliders and a mat.
What is the nutrition plan like?
I can tell you that the nutrition plan follows the portion fix containers for measurements but it is totally different than the 21 day fix or other Beachbody programs. You are eating at specific times of the day and you have a pre and post workout meal. You can keep it basic and follow the meal plan or you can get fancy with your recipes. I honestly prefer to keep it as simple as possible.
I replace 1 meal or snack a day with Shakeology and I use the Beachbody Performance Line every single day. I use the Energize pre workout, the hydrate during my workout, recovery post workout and recharge 30 minutes before bed at night. It truly is my saving grace. I will say that it is worth every single penny of investment. I will be going into more detail with the meal plan in the next few weeks. The best part about the whole program is that you get to have a reefed day in which you get to have more carbs to refuel and jolt your body back into results.
Who is 80 Day Obsession For ?
- Those who want a leaner, firmer, more sculpted body
- Women looking to add some curves without bulking up
- Anyone who wants a tighter, more defined booty and flatter abs
- Fitness fans looking for an intense, holistic workout they can do at home
WHAT IS BEACHBODY ON DEMAND?
Beachbody On Demand is a platform that allows you to stream 21 Day Fix, 21 Day Fix EXTREME, PiYO, P90X, INSANITY, FOCUS T25, 3 Week Yoga Retreat, or any of more than 700 world-famous Beachbody workouts that have helped millions transform their lives.
Beachbody On Demand also gives you full access to all of Beachbody’s workouts, including its latest like the SHIFT SHOP, CORE DE FORCE, and YOUv2. Inside, you’ll find the program nutrition guides, workout calendars, and exclusives like SHAUN WEEK: INSANE FOCUS and FIXATE, Autumn Calabrese’s healthy cooking show.
No matter where you are in the world — whether you’re in your house, at the gym, or on vacation — you can access your program guides, your workouts, and more on your laptop, smartphone, or tablet. As long as you can connect to the internet, you can work out with Beachbody, no DVDs required. What are you waiting for? Sign up now!
80 DAY OBSESSION BEGINS JANUARY 13
For the first time, Beachbody On Demand members can experience each day of this program in real time. Starting January 13, each new workout will be posted for you to do along with the cast. Day by day, you’ll feel like you’re part of the action—following along with Autumn and the cast as they progress through the program.80 DAY OBSESSION BEGINS JANUARY 13
The good news? You still have time to get your mind right and your body ready for 80 Day Obsession. If you’re not already a Beachbody On Demand member, be sure to sign up and start getting prepared today.
The program will launch on January 13th and a new workout will be posted each day for 80 days. If you would like to be a part of my 80 Day Obsession Prep Group please complete this application to get on the list for all the details as the product is launched. You can also email me at Jaclyn@TheFitHairdresser.com for more info.
Did you know that the average person gains 7-10 lbs over the holiday season!?
That is 7-10 lbs maybe on top of what you already wanted to lose or its going to force you to feel sluggish and less energetic for the things you need to get done this season. Its insane to think about all that right ? If you’re someone on your health and fitness journey, the holidays are also about survival mode when it comes to reaching your goals. This is the time of year when most people make excuses as to why don’t have the time to workout or why they don’t have the money to eat healthy.
I know for a fact that if you have a strong desire and motivation to do anything then you will find a way. If you are not highly motivation then you will find excuses instead! I hear it a lot. For the last 2 years of coaching people to reach their health and fitness goals, I see excuses, I see people lose motivation and give up , but I also do see people that succeed. You can stay on track during the holidays! Here are 4 characteristics you need to have to stay on track this season and always.
Whypower. A strong driving force or ” WHY” to change their nutrition and fitness. You can’t “sorta” kind of want to change. You have to really want to change! If your why isn;t big enough, it will be that much harder for you to stay consistent. The work you put it now will be a reflection of your results next month and the month after . The work you put in NOW does not need to be perfect. You just need to have a good balance to get through this tough season. Its possible!
Commitment. Commitment means staying loyal to the things you said you were going to do; long after the feeling of wanting to do it goes away. People that succeed are committed. They are willing to do whatever it takes to be successful and they are not quitters. They may feel like they failed from time to time but they are all in !
Faith. People who succeed have faith! They believe that without a shadow of a doubt that somehow , some way , they will be successful at this . Its just that, it’s a series of trials, errors and triumphs before you find what works best for you . Everyone is different.
Stick To Planning. Preparation and planning is key. Successful people follow the nutrition plan. Yes , I know most people don’t want to hear this but it’s the truth! The people who have the MOST success are those that really do truly follow the nutrition plan laid out in the program.
I am on a mission this holiday season to keep people including myself ACCOUNTABLE and MOTIVATED to continue their health and fitness journey. Have you applied yet?
You can apply HERE and I will be in contact with you
What is Gut Health?
I’m sure you’ve seen, heard , or yove u’d a conversation about gut health . Have you heard the term “leaky gut“?
Everything starts in your gut . It’s the “Home” station in your body and basically means it’s the starting point to our health. So why wouldn’t we want to take care of our bodies right ?
Did you know that problems with your immune system, skin, inflammation, digestion issues, emotional health , can all mean there’s a problem with your gut?
It all boils down to what we put in our gut . The majority of people are putting bad bacteria in their bodies and it’s the GOOD bacteria that we need more of !
Here’s the deal … it’s connected to all of our issues. What we feed our bodies causes inflammation. … Sugar , processed foods , and gluten. It all breaks the lining down in our intestines and allows the bad bacteria and toxins we’re exposed to daily leak into the bloodstream.
Crazy right ?
If toxins are leaking out of your gut and into the bloodstream, it’s no wonder you’re feeling horrible .
It affects us in forms of pain; inflammations, fatigue , and auto immune issues …. Serotonin is even affected! So this is what I’ve learned …
If we feed our bodies things that don’t keep it whole, that’s when we see more things like depression and anxiety go up!
Listen to your body, it’s your vehicle. It wants to run at its best. Fuel it do what it wants to do .
Biotic means life and antibiotic means death: probiotic gives our gut the good kind of bacteria . Aka Flora! This helps your digestion, boosts the immune stem , and helps your body see and feel good things that are happening to it . The prebiotic in my shake is one of the BEST probiotics that can actually break down the acid in your gut ! Most don’t even get that far .
It’s made out of Whole Foods with no chemical or artificial sweeteners! Whole Foods help heal your body naturally! Don’t rely on meds or do do the job. Medication is not natural and your body doesn’t know how to deal. In return, it will just be a temporary bandaid for what’s really going on.
If you want to try my favorite superfood shake, click here