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.
Getting motivated is easy. It’s staying motivated that is the hard part. Motivation has got to come from within you. Either you want to become healthier, lose weight and look great enough to stick with the program, or you don’t. It really is at simple as that. Unless you are willing to make the necessary changes , you will find yourself reverting back to where you were initially.
The truth is that there are many busy people out there. It seems like everyone including myself has way more obligations than they can handle – school, work, children and relationships…. the list goes on! If you want to lose weight, you’ll have to make a well balanced diet and exercise a real priority in your life. You are going to have to make some choices. You can either continue to keep making the same excuses and stay how you are forever, or decide that you really want change in your life and be determined to do what it takes. Change happens when you decide to make your health a non negotiable.
One thing I continue to revisit are my goals. Whenever I feel like Im struggling with eating clean, I remind myself why I made the decision to eat clean in the first place. I highly suggest that you write down your goals and place them somewhere you can see them often. I have mine in a notebook I carry with me a lot and I even have them on my refrigerator. When you have a clear picture of your goals in mind, it can be easier to say focused .
Visting my goals has turned into a morning routine that I feel really sets my intentions for the day. It’s so easy to wake up and tell myself that I will do it tomorrow or that I need that extra hour of sleep. But the truth is, I know I really need that hour for my mindset. My morning routine consists of me writing my goals down, my to daily to do list, and getting a little positive personal development in. This is exactly how I get my motivation. There is no secret sauce. Sure its easy to really want it, but you must be willing to wake up each day and truly discipline yourself to do the things you know you need to do, even on the days you don’t feel up to it .
Don’t you just love the holidays? Me too!
The holidays are about spending time with your loved ones and having a good time. I sure had an amazing time catching up with the ones I love and I have no regrets about all of the indulging I did. Unfortunately , all the indulging can really take a toll on our bodies if we’re not mindful and sure to get ourselves back on track!
This holiday is different though. I’ve learned that making a few things a non- negotiable is key to looking and feeling better. I have never felt this content and in such a good place physically, mentally, and spiritually. I believe it all stems from these key things Ive learned to implement all year round. Here are some tips on how to get yourself back on track, or simply motivate yourself to get started.
Don’t Panic. The scale will go back down . What’s most important is where you choose to go from here. Don’t feel bad about yourself and don’t beat yourself up because your pants fit you tighter . It’s time to refocus mentally and surround yourself with thoughts that will keep you pushing forward. It’s a new day and that means a new fresh start. If the scale has gone up, take into consideration that a lot of what you see and feel is extra water and bloating.
Hydrate. Its extremely important to hydrate more than usual. Drink up and flush those toxins out. Its even better to drink water before you decide to drink any caffeinated drinks because caffeine is a diuretic. The second I wake up in the morning, I drink water or hot water with apple cider vinegar to simply turn on my metabolism. Water is so good for our skin, our hair, our body function, and our digestion. Apple Cider Vinegar has plenty of amazing benefits including alkalizing our body, which in turn makes everything flow and work better.
Take Before Pictures. Some people are not comfortable with this and that’s ok. But there is something about taking that picture and getting your mind to refocus. I’ve been taking before and after photos all year and it sure does something Its so hard to capture your progress when you are consistently putting in the effort on a daily basis. Pictures will show you way more than a scale can and its really nice to track your progress. Don’t even bother getting obsessed with weighing yourself each day because that will make you go crazy. Rather learn to accept what you weigh and look like, learn to love yourself and embrace the new positive changes you plan on making . As you begin your transformation, you can repeat that progress photo each month and weigh yourself once a week or once a month. Learn to seek all of the non scale victories because after all, you’re human.
Make A Plan. I truly feel this is the most important of all. Structure is key. Set a plan and take action. If you use structure, your body will take care of itself. Its as simple as that. Get back to it. Don’t over think it too much. Simply sit down, plan your week or month out. Seeing your plan will help you visualize where you’re headed and help you get there. Make it something you need to do on a weekly basis. Plan your workouts and your nutrition. I can’t even begin to explain how important this part is. I am so notorious for just going to the gym in the past and getting stuck doing the same thing over and over. Not just that, but not sticking with it! I used to start, quit, and over think things. I am currently following the 21 day fix workouts, portion control, and adding in a mixed martial arts program called Core De Force. I slacked this weekend due to too much indulging and I will get right back to it tomorrow. My workouts come with a calender that I have posted on my refrigerator so I know each day what I need to do. I am super short on free time so at home workouts are super convenient for my schedule . The best part of planning my weeks is knowing and feeling all the progress I have made from each week as it goes by. That alone is motivating!
Moderation Not Deprivation. If you’re serious about making some healthier choices in your life-, its important that you don’t deprive yourself. Deprivation will only leave you with constant cravings and self- sabotaging episodes. I used to beat myself up mentally after I indulged when I simply was trying to deprive myself. This will only lead you to bounce back easier into your older unhealthy habits. You can’t cut out foods. Look at this change as adding and incorporating more healthier options. Find what you like and stick to it. Its important to learn moderation and balance. I am taking some time tomorrow to sit down and write out our weekly plan as both my husband and I are excited about heading into a new week planned and prepared. Learn to embrace this process because its nice to find a good balance that works best for you. Since I’ve applied moderation into my life, I have incorporated the three M’s into my life ; Move, Mindful Eating, and Minimizing. When you move more, you get those feel good chemicals and they help regulate your moods. When you’re happier, you’ll make healthier choices. While eating, eat mindfully and minimize processed foods or eating out.
Motivate Yourself. There are so many ways you can motivate yourself by simply creating a vision board by reading or finding new inspirational quotes, looking up motivation and inspiration on the internet or magazines, and refocusing on your goals. Don’t look up fitness motivation just to compare yourself. Use it as a tool to inspire and push yourself to keep moving forward. Find a way to make your vision a reality. Go out and buy yourself new workout clothes and make it fun. Join an accountability group. Accountability groups are a fun way to get motivated and be around like- minded people. Its nice to have a private place to take it one day at a time, surround yourself with positivity, recognize your progress, and hold yourself accountable. My next group starts January 9th and we will dial in to our nutrition and focus on setting our intentions right for the new year. To see if our groups are a good fit for you, simple comment interested here or email me at Jaclyn@TheFitHairdresser.com and I will be in contact with you.
Now that you have all the tools you need, its time to go out and get it . Make your plan and choose to stick to it. Go to your nearest health food or local grocery store and buy your good proteins, your complex carbohydrates, and all that yummy delicious food so that you can stick to your plan and enjoy it. Pre cut your fruits and veggies and pre make some of your proteins you will be having for the next few days. Preparing what you have on hand makes eating healthier faster and less likely to reach for anything in sight. I recommend buying those yummy spices so that you don’t feel like your food is bland and boring. Find new healthier options and stick to them . Get your plan together and figure out where and how you can make it all come together. Clean out your pantry and get rid of all of those trigger foods. Find your pockets of time that you will squeeze in your workouts and pencil them in. Mornings work best for me because I’m simply exhausted by the end of my days after I feed and bathe my children. If you’re anyone like me, then you are giving yourself to others all day long and never can find the time for yourself. Tell yourself that its ok to do good for others and recognize that you can’t give your best to others without feeling your best. You will feel so much better about everything as the time goes and you develop structure in your daily routine. It doesn’t happen overnight , but it all compounds together as you give it effort. Remember that progress brings happiness and it takes one meal, one workout, and one day at a time .
There are days when the struggle is really real. It is never easy managing mom duties, clients in the salon, my fitness business, and wife duties.But its all worth it. So many people ask me how I get my energy and how I stay motivated. To be honest, feel sluggish and tired is hard. Finding the time to make healthier choices is hard too. I just choose my hard. There are simple things you can implement into your lifestyle . Doing these 5 tips daily can change your motivation level and you will end up choosing to live your life for the better.
1.You Must Decide. You must decide to just go for it. It isn’t going to be easy nor will change happen overnight. This is a daily battle between you and your that little voice in your head says. Just because you want it to happen doesn’t mean it will happen on its own. Decide you;re going to go for it, make a game plan, and take action.2.Don’t Think About It As Deprivation . Let me just get real for a second. No one likes depriving themselves and thats the hardest thing to overcome. You have to look change your perspective and view this as something you are adding into your routine rather than taking out. Think about the positive you are adding into your life. This is going to help you get healthier and fit. Maybe you need to add more veggies or fruit? Maybe you need to add more water? Maybe you just need to add in better portions? You have to take this journey one day a time and one step at a time in the right direction.
3.Create Vision For Yourself. Create a visual or a vision board.Set realistic expectations for yourself and choose activities you enjoy and build from there. You are more likely to stick to it. If you are just getting started, decide that this is going to be the year for you. Decide to commit despite whatever challenges or distractions come your way because those will always be there. Decide that you are in charge of how you will wake up each day and you choose healthy instead of depriving yourself. Create the vision in your head and in front of you. Set those big goals for yourself and come up with a game plan as to how you will get yourself to that goal. Don’t just set your goals and never take action. Choose to document your journey through writing or blogging so that you will have the opportunity to look back only to see your progress.
4.No Negative Self Talk. It’s time to start loving yourself again. Its time to stop saying things like ” I have to workout or else I failed ” or ” I really wish I didn’t eat that ” Saying things like this to yourself just sets yourself up for negative self talk and lack of belief in yourself. You are what you say to yourself and its time to start rewiring your brain. You are a work in progress and progress is compounded within time and not overnight. The minute you start thinking negative, its important to shift your thought by thinking and replacing it with something positive. You will have to do this all the time and eventually you will be able to see how much you’ve grown. Don’t beat yourself up if you make a plan to workout in the morning or after work and it doesn’t happen. There will be days like this. It’s important to be proud of your progress and how much you are really trying. If you’re skipping out on doing what you need to be doing for watching mindless tv or scrolling the newsfeed, then create a new system for yourself.5.Just Start. Learn to work harder than you did yesterday. Learn to work harder on yourself than you do on your job. Doing this will naturally make you better at your job. Just like one of my mentors says, ” If you work hard on your job, you can make a living. If you work harder on yourself, you can make a fortune by multiplying your value ”
You have the power to make a change. Each day we get to choose our hard. We all have excuses and things that will come up. There will be times we blame it on our resources and find a reason we can’t get something done. But it’s our choice to live in those excuses and convince ourselves along with others that our excuses are valid. You can also choose to set those excuses aside and just go for it. When you validate your e