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.
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.
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.
How many of us start something new and give up when we encounter the first obstacle ?
One of the biggest struggles I hear from people say is how busy and hectic their schedules are .
I can totally relate. I don’t even know how I get by sometimes. We’re so busy that it makes eating healthy a real challenge. Convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time. These poor food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.
It’s a never ending cycle right ?
What if I told you it didn’t have to be this way?
You don’t have to be a slave to your schedule and resort to quick and convenient fast foods that will only leave you feeling a crash .
It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too! When you start eating better, you will have more energy and you will not feel that usual late afternoon energy slump.
Here are a few tips Ive gathered for you .
There will always be plenty of things going on that will take you away from being home. This time of year our kids are starting school again and its back to the practices and extra curricular activities. Plan to make some time throughout the week to sit and look at your schedule. Make the sacrifice and cut out your favorite tv show or scrolling social media and gather your thoughts. What do you have going on this week ? What do you feel like eating this week ? Will you be eating leftovers for lunch ? What type of snacks will you be having throughout the week ? Take note and literally map out a plan for yourself. It doesn’t have to be perfect, but knowing you have everything on hand leaves you feeling fulfilled and less likely to run to the drive thru .
Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. Invest in a lunch tote that can store your food for you . This way you always have healthy choices right at your fingertips.
You can also take some time to pre cut your fruit and veggies while you put them away after coming home from the store. This makes eating healthy easy . Since you will be taking some time to sit and plan out your plans for the week and mapping out a schedule for yourself, you will know what you need to buy at the store .I find storing fresh fruit and veggies in clear glass containers to be helpful. I also keep everything in the front of my refrigerator so I ensure I do not let it spoil. Plus, its the first thing my kids see when they open the fridge!! For example, pre cutting celery sticks and storing them makes peanut butter and celery sticks a great fast snack to take on the go or eat at home.
Just because you might be in your car or on vacation, doesn’t mean you should skip out from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a yummy lunch to eat before you head back to your next errand or trip .Most of us spend several hours in our vehicles every week anyway running errands, stuck in traffic or being taxi mom’s. If we don’t plan ahead, it is easy to fall into the trap of thinking your too busy to take care of yourself. Being the busy mom that I am, I feel like Im always eating in my car . But I do not feel guilty because Im eating healthy fresh food that I wanted to eat. Eating healthy does not need to be boring or stressful.
I recommend starting this process easy and fun. Think of your favorite healthy food and make a list. So that you do not stress yourself out with what to eat, stick to the same thing for the week. Choose a few snacks you can eat. You should always aim to eat 5- 6 times a day . I enjoy my morning snack and my afternoon snack. I feel it keeps my energy up. Focus on eating small meals and be mindful of your portions. I will have to create another post all about portion control,
Here is a list of some foods that are convenient for a busy lifestyle
- Baby carrots and cucumber slices with hummus
- Sliced or whole apples with nut butter or sun butter
- Clementine or mandarin oranges
- Sliced or whole pears
- Smoothie (if you plan to drink it within 30 mins or so)
- Nuts and raisins (you can make your own trail mix)
- Pumpkin seeds (pepitas) and/or sunflower seeds
- Whole Food Snack Bars (such as Rx bars , )
- Sandwiches or wraps
- String cheese or cheese cubes
- High quality beef jerky
- Cut-up rotisserie chicken (keep cool with an ice pack)
- Hard boiled eggs
At the end of each day, I want you to give yourself a gut check . Just because you have had a busy day doesn’t mean we have to resort to fast food or processed foods for dinner. Sometimes its as easy as having one of t With a little extra though , you can make sure your family has healthy meals ready to go when you walk in the door. I love using my crockpot when I know I will be out all day long .
When you’re on the go, eating healthy doesn’t have to be such a struggle. Use the ideas I’ve mentioned here to sort through the junk and find only the most nutritious foods.
We all go through this. We do so good and then we have those weekends where we over indulge. Maybe you’ve been doing so good with your eating clean for a week and break it completely. I’ve been there. We then wake up feeling guilty about it the next morning. Monday mornings can be hard to start fresh when you’re feeling sluggish from binge eating, drinking, or not having any exercise.
So what do you do ?
I think its important to talk about what NOT to do first.
DO NOT SKIP MEALS. It might be tempting to go a few meals without eating because you feel compensated enough from your weekend. This is one of the worst things you can do. It throws your body out of wack by potentially slowing down your metabolism and enducing stress hormones. Not to mention, you’re just fueling that sluggishness that you are trying to steer away from. Aim for small meals every 2.5 to 3 hours and focus on eating more veggies and lean proteins at each meal .
Now that you know its important to not skip out on eating, always remember that healthier ways of thinking play a big part in getting over this slump.
Silence Your Inner Critic. Imagine what you would say to a friend who was overly critical or putting herself down .Would you encourage the criticism ? I don’t think so . Treat your inner critic with compassion when she shows up . Allow yourself to love yourself for who you are and accept that you’re a work in progress.
” To be beautiful means to be yourself . You don’t need to be accepted by others. You need to accept yourself .” Thich Nhat Hanh
Your inner critic can pack a powerful punch . I used to be my own worst critic. It gets you nowhere. She comes back from time to time. I try to fuel my brain with positivity rather than let it defeat me sometimes. Its that voice inside your head making you over analyze your decisions over and over . This leads to self sabotaging ways. It makes me want to avoid everyone. But practicing positive habits can truly improve all of this.
So now that you know what I think you shouldn’t do, lets talk about what you should do after a weekend of over indulging .
You should recognize that any kind of change can be tough to implement. Its even harder when you’re first starting out . Make a pact with yourself that you will stay committed and motivated by constantly applying these tips to get back on track. Recognize that every day is a chance to start over. These bumps in the road are normal and they don’t make you a failure. I always tell my clients in my online accountability groups that even the most successful people out there have hiccups. Willpower is like a muscle. The more you work on it, the stronger it will get.
Hydrate. As soon as your feet hit the floor each morning, aim to hydrate as soon as possible. I like to have a glass of water while I’m making my morning coffee. Adding some fresh lemon to your water can boost your metabolism and jump start your morning. If you really want a good detox drink, you can aim for adding a little apple cider vinegar to some hot water with lemon. Its important to hydrate throughout the day before meals and carry your water bottle with you. This will help with bloating and swelling from the overeating and sodium that is still in your body. You should always aim to drink half your body weight in ounces if you want to hydrate well.
Avoid The Scale. Just don’t even look at it. I always tell the amazing woman in my accountability groups that the scale does not always measure our progress. Its ok to measure yourself on day 1 of our accountability group and the last day too. After a weekend of indulging means that you might just be setting yourself up for negative thinking and disappointment.If you really ate and drank as much as you think you did, you’re likely dealing with bloating , water retention and poor digestion. Give yourself a few days to get yourself back on track.
Clear The Crap. If you know you have leftover pizza and your willpower isn’t strong enough yet, why put yourself through that? Ditch the cookies and the processed sugars. Its ok if you throw them out. Ditch them. If you have little ones like me, make it a habit to teach them how to make healthier recipes. Make it a family adventure rather than depriving yourself.
Exercise. It’s extremely important to get a minimum of 30 minutes of exercise daily. This will not only help your body burn off all that sluggishness, but it will make you feel refreshed and renewed. I love the feeling after a workout. Once those happy endorphins start kicking in, you will feel good. If you’re not feeling it or you feel extremely unmotivated to do so, give yourself 10-15 minutes into your workout and I can guarantee that you will feel better. I love my workouts at home. I throw on my music and get to work. I love having something to follow so I’m not wasting any time and I’m getting a good workout in. Of course there will be days when you miss it but if you aim for it daily or mark it in your calendar , you will at least develop a consistent 5 day workout regime.
Plan Your Meals. Just because you suffered a binging episode, doesn’t mean you have every right to keep feeding the habit. In fact, you should draw your line in the sand. Get out a sheet of paper, write out your grocery list, and take action. Taking action means getting your menu planned for the week and making sure you have everything on hand. When I first started my fitness journey, I was all over the place. I didn’t know how to meal plan or prep. In fact, I would constantly get upset with myself because I would leave the food to spoil or I never got to making any ahead of time. Make your plan as clean as possible. If you indulged a bit too much after you’ve been doing really good nutrition wise, you will likely feel sick or not like yourself the next day. Put those fruits and veggies to work! Get that lean protein into your body. Avoid those processed foods and sugars. If you’re anything like me, starting your day off with shakeology is the best way to jumpstart your day of clean eating!
So how do you plan for a good week ?
Start with seeing what you have on hand so that you won’t let it spoil. Pick 2-3 recipes to make ahead. Whichever program I’m following, I tend to try at least one new recipe a week from the program eating plan to make it more exciting. Don’t go overboard and try to make new recipes all at once. Keep it simple. These meals you will make ahead of time can be stored in the refrigerator for your lunches throughout the week. What works for me is storing a big container of a good carb, protein, and veggies on hand and easy to access. I like to package my meals on the day of. Having food on hand already made makes it very easy to put it together when I need to. Some people prefer to measure out their food right away and prep for the whole week at once. Find what system works best for you and your schedule. I find that having 2-3 meals for the week already made makes it easy to stay on track. Having my dinners planned on paper for the week makes it even easier to stay on track.
Will you be at your child’s practice?
Maybe you have a late appointment ?
Maybe you will be too exhausted a few evenings out of the week ?
You almost always head to the drive through. Not this time. Set your excuses aside and remind yourself that we all have the same amount of time in a day and we all have our priorities. Its time you start making yourself a priority by planning ahead. Practice getting yourself on track every single day. One day at a time. Avoid this by planning out your menu and using your crockpot when you need to. Having 2-3 meals pre made makes putting together a quick dinner or bowl together for dinner on the nights you come home later than usual. Planning is key. Make it an intentional habit to discipline yourself to sit down, plug into your weekly priorities, and plan your menu for the week. This will save you so much time and you will feel happy and confident knowing that those small daily efforts are compounding into life changing habits. It doesn’t matter how many times you fall or over indulge. What matters is that you continuously get yourself back on track.
Find An Accountability System . Commit to having a friend or a group of people to check in with. There’s nothing more motivating to get you out of bed than someone to check in with. Knowing that there is a group of people on the same path as you is motivating. Sharing your highs and lows together makes a great support system. I am always hosting an online health and fitness accountability group. In my groups, I share tips on motivation, what to eat, what to avoid, and how to craft together a good meal plan. We talk about emotional eating and I share recipes and tips. If you need a bit of direction or don’t know where to start, let’s talk! Email me at Jaclyn@TheFitHairdresser.com or comment MORE INFO below. Our next group starts with our plan and prep week starting on March 26th. It’s not too late.
No one is going to be perfect all the time. It’s ok and even encouraged to let go and have a little fun once in a while. We live in a world where temptations exist everywhere. Just because you slipped for a few days doesn’t mean you can’t get back up and headed in the right direction . Let it go. Focus on the positive . Did you have ” fun ” while you fueled your body with crap? If your answer is yes, then guess what! Welcome to the club! Keep pushing. Remember that this is a lifestyle and not some kind of quick fix. Love yourself for who you are and who you become along the way. Whatever you do, don’t give up. Recommit to your journey. Don’t be afraid to live happy and healthy. Staying on track is less about ” being perfect” and more about recovering from those ” imperfect moments ” . Don’t make indulging too much a habit. Accept it’s happened once it’s happened, and keep moving forward. Be sure to subscribe to this blog to receive updates.
I am getting together with a group of other woman who all want to lose weight and accomplish some goals. Together we will hold ourselves accountable and get results. If you are someone who is looking to get started on your journey or needs that extra push , comment INTERESTED or email me at Jaclyn@TheFitHairdresser.com
The one thing we know and tend to hear over and over again is that we as women beat ourselves up all the time! If its not you, its someone you know. We are quick to point out our flaws, focus on the negative and compare ourselves to other
“It’s not selfish to love yourself, to take care of yourself, and to make YOUR happiness a priority. It is completely necessary.”
We are first to put ourselves on the back burner when life gets busy and we supress our emotions because we have to be strong as mom, wife and friend! We hear over and over how busy life is , yet we revert back to the same self-sabotaging cycle.
For 21 days, we are going to focus on loving ourselves more. We can’t give all of our love to others if we don’t love ourselves first.
We are going to love on our bodies with physical exercise daily and focus on our mindset by learning ways to turn that negativity into positivity.
Does this sound like something you can use in your life?
We will continue honoring our bodies by making time for ourselves. We are honoring our bodies b
y nourishing it with good nutrtion and we are going to teach you how!
We will break down how to plan for a good week and provide you simple easy to follow recipes and accountability.
I am also going to be matching you up with a fitness program that meets your needs and goal. I will also guide you from start to finish. Im going to provide you all the tools you need to be successful at this just as I have.
You will be required to log in daily to our private app based accountability group for the tips of the day and daily motivation in the group.
Comment below or send me an email at Jaclyn@TheFitHairdresser.com Registration closes March 5 Th. to ensure you get your program in time for our prep week.
Its time to start LOVING and honoring your beautiful body again
For the longest time I used to self sabotage myself in so many ways. It’s so easy to do so in the world we live in today. It scares me because Im raising little humans.
The things we fear the most are the very things we are put on this earth to do. For me, thats being a good example to my kids and becoming a great leader. There is nothing wrong with having drive and wanting more.Leading used to scare me. I have always known I have what it takes, but its the fear in the day to day disciplines. I have every desire to do so and I have realized that not one person is born a leader. You don’t have to get this fancy degree . Some leaders lack horrific people skills too! Leadership is a skill you have to acquire with good intentions and consistency. You must constantly educate yourself and apply those skills. I work very hard behind the scenes to educate myself and apply exercise those skills.
I used to be afraid of what people would think of me. Like I said, the world is a very judgmental place. But you have to ignore anyone’s approval or opinion. They are not you. Ive also realized that in order to achieve greatness, you must be willing to be talked about. That’s a good thing.
What would my clients think of me?
What will my family think of me?
What will my friends think?
Will I get mommy shamed for wanting to pay more attention to myself?
What will my husband think when he see’s how much busier I get?
I dont have the skills. I can barely take care of myself and building my dreams?!
Im not the fittest and I get shy sometimes!
I don’t like facing the judgement of others!
Those are some of the old thoughts that went through my mind. That was Jaci before she joined this community. Thats how I used to feel.
Ive never felt so secure, confident, strong, empowered, and purposeful more than ever!
I was full ( and still am!) of fears. We all have them . I know I’m doing exactly what God has set forth for me. Being a mom, still beautifying others, and lifting others up is what I love to do. Im building a team of strong like minded people alongside with me. Helping people see that they too can overcome those fears and insecurities . Fear not, because God is always with me. It starts with faith. It’s through him that I find my strength to get through my daily struggles.
We are our biggest inner critics unfortunately. The only way to overcome starts with self acceptance. Your life will get better when YOU decide to make it BETTER. Always be unapologetically you.
Do you find yourself saying yes all the time?
I was good at saying yes to people and other commitments that never truly benefited my own happiness. I always put myself last. Im a giver and thats what we do. After I had Elijah is when I had my breakthrough. I was taking business classes , working at the salon, working on a business plan, and learning how to parent and maintain my sanity…all while pretending life was dandy. I was sooooo tight on money too because we just bought our first home. Everything was getting to me and catching up to me. I believe stress can make you sick. It catches up to you. I had my own health scare and realized enough was enough.The thought of having thyroid cancer really scared me. Health matters and if i dont take care of myself, who is ? I was really depressed actually. I wanted to open my salon. I didn’t have the money and I had just bought a house! Having little ones makes you dread being away from them 8-12 hours a day!! I didn’t know what I wanted anymore. I like to work and there is NOTHING wrong with that. Then God told me my priority is to be a mom right now. A salon will come later. He said, “Im in control” . NOT YOU. You need to be home for your kids. Little did I know, a whole NEW world was about to open up for me. Literally.
Since discovering BB, I prioritize myself way more. I used to care what people thought of me. I can care less now. I actually get a little grouchy If I can’t get my 30 minutes of ME time.Its NOT selfish. I look forward to catching up with my amazing team and people who I am helping. Ive met some INCREDIBLE people and believe they were brought to me for a REASON. Im learning to give myself more credit.I do soooo much and Im a giver. Being the spontaneous person that I am, I opened up a new door that was in front of me. That is my decision to say YES to working this business. I had no money to lose so why not!?
For the longest time I felt so insecure about it. What are people going to think of me? Im not super fit! How can I even hold people accountable if I can barely do so myself?! I don’t even know who the hell I am anymore?! I suck at posting and dont like people judging me! What are people going to think of me?! The list goes on. Now I get shy when people tell me ” Oh I see you on FB, you’re so inspiring….( thats just the part introvert in me!) OR WOW you work out a lot…. OR better yet, people automatically start telling me what they eat. Truth is, Im just like YOU. I have some REALLY bad days. I have my lows. I just choose to be REAL, RAW, and OPEN. I believe anyone has the power to change their life too. You just have to go for it.
My coaching journey is truly a journey. It has been a road of discovery, and a new sense of love for life, faith, myself, and my family. Id like to think that Im a new person. But Im not. Im just better. Im stronger. Im happier. Im fit again. Most importantly. this business is something that truly helps hold me accountable! If it wasn’t for saying ” Why not try to just help ONE person “, I would probably still be going to the gym about once or twice a week, binge eating on the side, and falling on and off the wagon. I love this lifestyle and promote it.Heck yes I do! I teach it too ! If i can make money for groceries, bills, and to stay home with my kids… why NOT?! Who cares what I do. Its paying some bills! Im building my organization and I believe God gave this opportunity to me for a reason.
This opportunity can pay me WAY more in the long run if I keep doing what Im doing. What you throw out to the world ALWAYS comes back to you . You realize what’s important and what isn’t. You learn to care less of what people think of you and more of what you think of yourself. You realize how far you have come, and that alone brings you amazing confidence.
If you find yourself wanting to know more and need a positive change in your life too, reach out to me at Jaclny@TheFitHairdresser.com or simply comment here. Lets talk and see if this is a good fit for you.