We All Have a Story

By: Jaclyn

I have to apologize…

It’s been a while since I’ve shared a bit about myself and who the real Jaclyn is behind the workout clothes – so please allow me to introduce myself!

Not only have I experienced a total mind and body transformation, one passion of mine is to help others experience their own, motivate and inspire, and help them to live healthy and fulfilling lives too.

Like a lot of other women, I grew up being insecure and well aware of weight gain . I come from not knowing anyone on my dads side yet raised by sooo much love through my moms family . My mom would say “ You’re looking a little heavier Mija” (she didn’t mean it in a bad way. But I know that’s how my insecurities started )

We would eat tortillas and rice/beans on the norm and even eat out often. I don’t hold any resentment on that because my mom is the most beautiful and strong woman I know. She sacrificed a lot to raise me on her own. It wasn’t until she was diagnosed with cancer that we seriously got serious about educating ourselves about nutrition. So much has changed since then.

I’ve always felt like I never really fit in with others. I’ve always been different. I was desperate to fit in to the right clothes and to look a certain way that I tried many things. I was obsessed with a number and caught up in the comparison mindset. After high school, I tried many different pills and even found myself struggling with addiction. I started coping with my problems in life by AVOIDING them through unhealthy habits. It’s not something I’m proud of. But this turned in to an addiction.

…. but then I got married and had children and instead of being proud of my body, I was ashamed. It’s sad. I struggled with a lot of anxiety after my second and that was because I was trying to find my way back again. I totally lost myself and felt like I could never just “catch up” I could feel myself going back in to a negative state and knew I needed a healthy change in my life. I was depressed and didn’t even realize that I was the one holding myself back. I was the only one that could make that change MYSELF.

THIS. This was my tipping point where I had to take a long hard look in the mirror and make a choice. I could either go down the road of this unhealthy mindset & continue to harm my mind and body or I could do some research & find something that is truly sustainable, healthy, and enjoyable.

My family deserved better & I know I did too, so I did the research. I found something that works – something that’s not a scam or a pill or a diet. It’s a LIFESTYLE. One that comes with the accountability of other women who have loved on me like I’ve known them my entire life. One that has taught me how to love myself and to respect my body. One that has helped me to grow from always hiding who I truly was to being more authentic and unapologetically me! No, it hasn’t been all rainbows and unicorns, but I can say without a shadow of a doubt that it saved me!

Never in a million years did I see myself doing this, but it has shown me opportunities I never knew existed and has shown me that I can be the strong woman I always knew I could be!

No matter what your story, I hope this can give you hope that you too can live the life you’ve been waiting for. We only get one, so now is your time to shine honey!

If you’re at all interested in knowing more about how you can make these changes too, drop a 👋 below and I’ll share some more info.

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Get Back On Track

 

 

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

 

 

 

 

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3 Tips To Make Meal Planning Easier

Chances are you probably start off each week with every intention to make it healthier right ?

When it comes to be being healthy and fit, its not just about working out and what you do at the gym. Its what you do in your kitchen that really matters. Are you putting in the work ? How many times have you come home from a long day, looked in the fridge, found out you have nothing, and said to yourself ” I’ll just order pizza. ” By planning and prepping, you can prevent this from happening.

Chances are you end up scrambling around and wondering what you will eat for dinner. Because of our busy lives, serving our family healthy meals may seem impossible at times. When your alarm goes off each morning, its time to get going. There are children to care for, tasks to be dealt with, and work to get done. When the evening rolls around, the last thing you want to do is spend a lot of time in the kitchen making a nutritious meal. Its easier said than done, especially for a busy mom. But if you want to become healthier, make long lasting changes and habits, then you must be willing to put in the work. 

Planning our meals for the week and making simple preparations ahead of time allows my family and I to eat healthy all week and enjoy home-cooked meals even on the busiest of nights. I am going to share with you 3 tips on how I plan my menu out despite how busy life can get.  It will definitely be worth the time and effort.

1.Planning. A lot of fitness fanatics these days are into planning and cooking their meals for the whole week ahead of time. But you can still eat healthy without having to cook all at once. I plan a week of meals ahead of time . I prefer to start brainstorming either late saturday night of early sunday morning. I will sit down with my weekly planner and think about what events and activities the family has going on for the week. I also always ask my husband what sort of recipes does he feel like eating during the week. Yes I give him an option because I try my best to include him as much as possible when it comes to living a healthier lifestyle. After looking at my calendar, Im able to see what days I will have time to actually cook and other days where I will need to have something made in short time.

There are others who prefer to make a few meals ahead of time, freeze or refrigerate, and let the menu take care of itself. There really is no right or wrong way in meal planning as long as you don’t find yourself reaching for anything in site because you went to long without eating and you get famished, or you simply didn’t check to see whether or not you have the food you need on hand.

I start with thinking about what dinners we want to have for the week. As you consistently put in the meal planning effort and discipline yourself to make it a non negotiable , you will find that it gets to be easier and something you look forward to. You will find which foods you do and don’t like too. There are two days out of the week I do not like to cook and on those days, my husband will cook or I bring out the crockpot .When I am planning out my dinners for the week, I like to consider what I have on hand first. Whatever I have on hand , I try to make those meals first keeping in mind that I do not want any food to spoil. Are you a leftover type person? If so, maybe making extra during dinner time will ensure that you have your lunch ready the next day . Maybe you want to make one additional meal during dinner time specifically for your lunch? Play around with your options and your schedule. Do what works best for you. After I have considered our dinners for the week, I start filling in what I want my morning snack and afternoon snack to be.

The key is to keep it simple. Keeping it simple makes it easier to manage and its also easier on the budget too. I like to consider about four to five healthier snack options for the week. When considering different options, you want to be sure to eat something that is a good source of protein and pair it with a complex carb. You don’t want to just have sugar alone or a carb alone. Pair a protein and a complex carb together at once. This allows your body to digest the food better and maintain good energy levels throughout the day.  I prefer to not have the same snack two days in a row and instead opt to repeat every other day. This keeps it more exciting for me and it helps us use what we have in our pantry.

Never skip breakfast. It’s extremely important to eat something for breakfast every morning. I aim to eat a lot of color in the morning.  Eating a well balanced breakfast also helps you not get so hungry and have an energy crash during the day. Consider your breakfast options for the week and write them down . I like to pre make  egg and veggie muffins like these http://thefithairdresser.com/egg-tin-muffins/ if I know I will be out the door very early. Overnight oats are a delicious option I eat a few times a week. I add some fresh fruit with it too. I also love having my favorite super food smoothie in the morning as well. It really helps me have all my vitamins and nutrients in my system and it helps curb any craving I have throughout the day. If you feel like you can never get your recommended amount of vegetables or fruits in your diet, lack energy throughout the day, then  shakeology is a great addition to your day. 

2. Shopping And Prepping. After brainstorming and thinking about  what you want to eat throughout the week, take your list to the store and shop strategically.  I used to be notorious for always forgetting my list at home and shopping by just grabbing whatever I thought I needed. That always resulted in spending way more than necessary. Are you guilty? When you come back from the store, its time to begin washing, prepping, and cutting some ingredients. Its also important to properly store ingredients to keep them as fresh as possible. I prefer anything  glass as I can see what I have stored and I can  microwave if needed. If you plan on making your meals the same day , consider washing the ingredients you might need to save you time. I like to keep in mind whether or not I will need to purchase pre cooked chicken or make my chicken ahead of time. I love to cook a lot of veggies at once. The oven has become my best friend because I can lay out all my veggies and roast them. I love adding sweet potatoes to my meals because they taste delicious paired with a good source of protein, and I can make the whole bag all at once. If you plan on having rice during the week, it will save you time if you make it ahead of time. Chopping your vegetables such as carrots, cucumbers, bell peppers, and anything raw really helps you save time and pre portion some really good snacks or ingredients for a salad. Get into the habit of making things all at once and hop on the mason jar salad bandwagon. You can find loads of ideas on Pinterest such as this one. I find it super important to stock up on berries, fruits, and raw unsalted nuts. These all make excellent portable snacks and my children love them. Just put in the work and that alone feels great. It doesn’t have to be perfect and it doesn’t have to take a long time. Any effort equals progress .

3. Don’t Self Sabotage Yourself. Never eat foods you despise. Note that the more and more you implement effort and consistency, the greater the reward. Always remember that any progress is good. If you have time to try a new recipe, make a habit to try a new recipe once a week. Don’t stress yourself out. You can only do the best you can. The more you eat healthier, the more you will get to know and understand your body. Your palette will change and you will naturally want to eat cleaner because you will feel amazing. But plan ahead as often as you can and avoid those trigger foods. Don’t set yourself up for failure by buying your favorite guilty pleasure. Clear the temptations and stock healthy nutritious food.   Try molding this lifestyle into your family and understand that it will take time for the husband and children to hop on board. It took my husband months.  If you have to cook certain veggies or meals for yourself only, thats ok too. Do what works best for you and understand that this is a journey and it takes time. If you want healthy and long lasting change, you have to be willing to put in some work. You can also read some more tips on how to live a healthier lifestyle, check out http://thefithairdresser.com/it-all-starts-with-you/

 

For more meal planning tips or questions, you can contact me at Jaclyn@TheFitHairdresser.com and I would be happy to connect with you.

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Free Clean Eating And Crock Pot Recipe Group

Its officially a NEW YEAR and that chilly air and busy evenings are coming fast!! So in our family that means the crockpot comes out! Comfort foods start cooking and we dig into our clean eating recipe book for some of our favorites!

Comfort foods usually mean heavy cream, lots of carbs and a ton of calories! But did you know that you can preserve flavor, enjoy comfort foods and not kill your calories in one meal?

I’ve decided to share my favorite clean crockpot recipes in a FREE 5 day clean eating crockpot group!

I want to not only give you the principles of clean eating but share with you new recipes to try each day for 5 days!

So if you struggle with clean eating, if you struggle with juggling all your busy women duties with staying healthy then this could be a great opportunity to network with other busy women, eat a little healthier and stay motivated to make some healthier changes. After all 80% of your results in health and fitness come from what you eat!

So come hang with me for the week and learn all about clean eating crock pot recipes!!! We will start on MONDAY January 30th!

TO JOIN:
1. Step 1 is to like my page, ( The Fit Hairdresser ) https://www.facebook.com/JaclynCeron/?fref=ts
2. Step 2 is to request access to the private group via the link that will be provided in this event page on Friday, January 27th! (You will not be able to access the link, unless you’ve liked the page!)

3. Share this event with another busy lady who could benefit from the addition of quick, easy, healthy and yummy crock pot meal ideas that the whole family will love.

Make sure you click “GOING” and accept my friend request to join!!

***Send me a message at Jaclyn@TheFitHairdresser.com for the details if you have questions! Put in the title “crockpot group”

Please refrain from requesting to join the group if you are already a coach or working with another coach! DEAL! 🙂

 

 

 

HOW IT WORKS:

Each morning (beginning January 30th) I will post the tip of the day in the group page (which you will have access to after liking my page). After you complete the assignment of the day comment below the post so I can track your involvment for prizes.

Why would I want you to keep track of your progress?
1) Because I want you to succeed. I’m here to be your daily accountability partner!

2) There will be a prize awarded to the top posters at the end of the challenge!

DEAL!! 🙂

Lets do this!!

Welcome !!!How to become a part of the crockpot group!!! ����Check this out for all the details!!1. Did you like my The Fit Hairdresser page?2. Did you invite someone to join?3. Did you send me a friend request so that I can add you to the private group? If so then I will be returning all messages in the next 24 hours. Lets do this!!!Stay tuned for the link to add yourself to the group within the next few days!!!It's time to clean up your favorites and give you the tools to succeed when life is crazy or busy!!!I want us all to have fun!

Posted by Salvador N Jaclyn Ceron on Monday, January 23, 2017

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The Truth About Motivation

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 .

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How To Have More Energy

We all into the trap of feeling tired and unmotivated at times. Its normal .Sometimes we get into such a slump that we continue on with our bad habits and blame it all on being tired or too busy.

Everything takes time. Its about making the small changes daily. If it feels impossible to you, just know that it is possible to have more energy. I know because I’ve been there. Sometimes I find myself going down that route with all the day to day tasks from just being a mom and managing the work , life and family balance. Let me share some of my favorite practices to gain and attract more energy.

Energy Attracts Energy. We all face obstacles. How we deal with obstacles defines who we are and it can determine how successful we are in life.  Energy is a mindset. Don’t talk to yourself in a negative way and list all the reasons why you’re tired. When you start to tell yourself something, our brains tell our bodies how to react. Then our bodies react a different way. We end up walking around with that kind of energy. Whatever you say to yourself, you should say out loud. Your thoughts control your mind, so stay positive . We are attracted to people with a lot of energy . Nobody wants to be around someone who has depleted or negative energy right ? We all want to be around alive , present, and positive people right? We attract the energy we put out.

Take Care Of Your Emotional State. I know that we all go through some difficult times. There’s a lot of harsh stuff going on around the world too. We all have our fears, worries, anxieties, and daily to do lists. Our emotional state takes a toll on our physical energy. Be aware that it takes a toll on our energy and cortisol levels . During this time, its especially important to take good care of yourself. You must get more rest and take things off of your plate . In order for me to get my workout in daily, I have to work out first thing in the morning. Sometimes I have to let the laundry or dishes pile up until I can get to it. Its hard when you’re trying to juggle life, family , and business.  If you can’t change your circumstances, recognize the fact that its really hard on your physical well-being. Give yourself some slack on other things if you can.  Most people are out trying to survive day to day duties all while trying to survive the rat race in general.  It can get exhausting when you’re trying to be a super human and you don’t stop to take a little extra care of yourself. If you don’t, it will catch up to you . One of the best things you can do to take care of your emotional state is to exercise.

How do you workout when you have no energy? You just do! Most people want to use the no energy and no time as an excuse . But energy attracts energy. You will not have more energy by laying down on the couch watching tv or scrolling social media. You have to get up, get moving, and do something that takes your mind off your stress and worries. It may seem counter – intuitive because you already feel horrible enough that you feel tired and have no energy.   We don’t have to deplete ourselves. We definitely don’t have to do a strenuous cardio session either. Just get your heart rate going and center yourself. Getting your heart rate up can be different for everyone. It can just be as little as a nice walk outside, something low impact, or dancing to uplifting music.

Nutrition. If you have low energy, look at what you’re eating . Our foods need to be fuel rather than kill our energy . If you’re up late working and you’re tired, have a healthy snack if you feel hungry or a cup of tea. Relax the body and mind rather than reward yourself with food.  Is our food making us healthy or unhealthy?What happens to a lot of people ( including myself from time to time ) is that we get so tired and feel like we are allowed to reward ourselves with the sugar, the carbs, and the quick to grab comforting food. High stress levels cause bad cravings. Can you guess what happens after we relax and over indulge? We feel more tired because our energy plummets. We also end up regretting our bad choices. Let’s not forget about consuming all the stimulants either. ( I’m working so hard on my caffeine addiction ) Over excessive caffeine  and stimulant consumption leads to adrenal fatigue which in return leads to energy depletion . This tricks our bodies into thinking we need more caffeine.  Not fun . It all adds to  being tired, feeling worse, and it becomes a downward cycle. qtq80-MaTY4p

Sleep Better. Sleep affects our energy levels, motivation, and helps restore our mental and physical well being. If you feel like you aren’t getting enough sleep then you probably aren’t. Try calming the mind before bed. Try a guided meditation or listening to relaxing music.  If you’re not into meditation, try reading a book. What also helps me is turning off my notifications so I don’t get distracted with all the messaging and the sounds from my phone. A good habit you can incorporate is developing a good sleep schedule. It can be hard for us moms. I struggle . But creating some kind of bed time ritual encourages better sleeping habits. I also avoid eating anything really late.

Music. If you happen to be feeling sad or low in energy, one of my favorite things to do is turn on my favorite playlist or Pandora station. Turn up your music, feel it , and dance to it. Turn on something that is uplifting and makes you want to dance. This is my favorite thing  to do. Its a usual in my morning workout routine! Play your list when you’re on a low and you know you worked out or ate well .

Practicing these habits, taking action, and making it a lifestyle takes practice. Its about taking it one day and step at a time . It has to be something that you consistently work on in order to make it stick.

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5 Benefits To Working Out Early

It has been an interesting month to say the least. Its been a month full of ups and downs on our end. I know we all have months and days like these , and to be quite honest, I feel super proud of myself. The old me would be dwelling on the negative things going on in my life. I think as a mom, we naturally tend to be so hard on ourselves with everything. Im the type of mom who worries about everything and sometimes I tend to over anazlyze the simplest of things.

If it weren’t for this amazing lifestyle I’ve been practicing this last year, I would probably still be all over the place. One of the biggest take aways I have is that no matter what happens, we all have a lot going on in our lives. We are all on our own journeys. But I have been training myself  this last year to give gratitude each morning and set my intentions for each day by getting up early to workout . I was never a morning person . It wasn’t until I had both of my kids that I realized I needed to make the time for myself or else I had many excuses as to why I didn’t have the time to take care of myself.  Sometimes it doesn’t happen the way I want it to, the day always seems so rushed and I end up feeling as though there is never enough time in the day to get things done.  Of course it can be hard , but once you wake up and start actually applying the effort , its easy to fall in love with. Its easy to fall in love with because you realize that we all actually have the same twenty- four hours each day. We are all busy. But our days are determined by what we get to accomplish each day. The little time you spend on yourself mentally and physically each day can do wonders for your life.

I know what y0u’re thinking. You would rather stay in your cozy bed and sleep right ? I wake up like this a lot actually. It can be very difficult to discipline yourself to get out of bed while everyone else is sleeping . Here are 5 reasons  I  get myself up early to work out and start my day off right .

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Sets Your Tone For The Day. When you don’t set your tone for the day, the day tends to run you. Imagine having a nice routine where you get to clear your head space, feel grateful , and feel amazing about your life in general . Wouldn’t that be so much better ? ” If you want an extraordinary life, you must have equally extraordinary routines and rituals . ” This is what Debra Smouse said on TinyBudha.com says. Some of the most successful people in this world have their own routines and rituals every morning too.  I’m a huge believer in visualization and I love writing down and visualizing my days and my goals. Its not just about tackling my to do list each day. Its mainly about how I feel while tackling my to do lists.  One of my favorite practices is from a book called ” Miracle Morning ” by Hal Alrod. Hal shares with us a routine called “lifesavers” . This has changed my life in such a positive way. I highly recommend you pick up this book.  It isn’t every day that I get to practice them in the correct order, but my days always have less stress and worries when I do practice them. I take charge in my day rather than my day running me .

Energized For The Day. One of the first things I do before I sit down for my morning routine is grab a cup of coffee or drink some energize, my favorite pre workout blend. I then fuel my brain either with something spiritual, personal, or business development.  It sure wakes me up and gets me excited to workout. Working out and getting your system going early, gives you more energy throughout the day. It also ” jump starts ” your metabolism and you’re more likely to have a successful day nutrition wise too. You are capable in burning more calories throughout the day too just by getting your workout in first thing.  You end up being more productive because you already took care of yourself and you’ve prioritized your day in your morning routine.

You Get Your Workout Over With. If you’re busy and on the go all the time , then working out early should be a non- negotiable. Studies have shown that waking up and getting your workout in early is known to cause more creativity , self- discipline, confidence, and self – awareness. You pretty much harness your brainpower rather than wasting it while snoozing. The more you practice this routine, the more energy you will gain, and the more motivated you will become. It gets addicting because you start to feel so much better about yourself. You start feeling like yourself again. Your hormones start to regulate and you feel so much more happier . The fact that you got your workout in early gives you the time to give to your family at the end of the day without feeling so overwhelmed and brain- scattered . You end up accomplishing way more throughout the day because of your energy levels and you can go to sleep with a good nights rest.

You’re More Focused On Your Priorities. When you workout , you feel more energized. When you workout first thing in the morning, you’re more alert throughout the day. This gives you immediate energy. If you get that workout in first thing, you’re so much in tune with your body that you want to take care of it and not cave into fueling it with bad nutrition. When you skip a workout, you automatically feel bad about the fact that you didn’t get it done. Getting it done first thing makes you roll with whatever obstacles come your way in a much more positive mindset. If you’re a go- getter and serious about accomplishing some big goals in your life, then working out first thing in the morning should be a non-negotiable too. The chances of dealing with distractions are far less then dealing with them in the evening time .

Your Mood Is Better. We know that working out releases the good kind of chemicals in our brains. The endorphins that we release are so good for us and we don’t have to do the hour long cardio session to be able to reap this benefit either! Nothing feels better than having your workout in, especially if your prone to being very busy in the evening. What tends to happen to a lot of people is that we commit to working out in the evening and something comes our way, or the kids need us. Guess what ? We get tired. We then get grumpy because it never happened. You can boost your mood and your sense of accomplishment simply by setting your alarm clock earlier . It will take practice. But you will love it.

If you’re not used to waking up earlier to get your workout in, you might find that you will feel tired earlier. But the more  you practice this routine, the easier it gets. It might take snoozing quite a few times, but that’s ok . Nothing worth having comes easy. If it were easy, everyone would do it. But it takes a lot of self discipline and a lot of visualization to know why you want to feel good and where you’re headed.

 

 

 

 

 

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How To Get Back On Track

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It happens to the best of us. A few great days (or even weeks) of following your fitness and nutrition plan and then—BANG—life happens. A late night out with friends, a last-minute business trip, a sick child at home, or something as simple as a bad mood can force you off the path. Maybe you’ve missed your fitness session. Maybe you simply don’t have the energy (or desire) to prepare a healthy meal. Regardless, you’ve hit a wall. You’re having an “off” day.
Sometimes an off day is just that means you are just one day off track. You wake up the next morning back to being motivated and focused on your goals. Other times, it can take several days to regain your fitness mojo. At these moments, off days can be vicious—but they can also be stopped. The important thing is to have a support system where you can rely on them to help lift you up at these times.

If you splurged and ate bad over the weekend, please don’t beat yourself up. It’s not the end of your road and it’s definitely not going to make you gain your weight back. Most importantly , it’s not a reason to keep splurging simply because it crossed your mind that you already splurged so why not some more . Been there and done that. You get no where .

Here are a few of my top tips when it comes to getting back on track with your health and fitness .

Avoid the scale 

Don’t even look at it. Don’t do this to yourself. If you’re normal like me, then you will likely gain a few lbs with just a few heavy meals! If you really ate and drank as much as you think you did, you’ll probably be dealing with bloating, water retention and poor digestion. don’t even go near the scale. Give yourself a few days away from it. Get up at your regular time, do everything else you normally do, but just don’t even look at your scale. I don’t care how “curious” you are, if you step on that thing, you will probably be disappointed!

Drink plenty of water today

Especially if your days included alcohol or super rich foods. You need to not only rehydrate your body, but drinking plenty of water will help you refresh and flush out your system. Sure, you’re going to end up in the bathroom quite often all day if you’re drinking tons of water, but that’s okay! Just keep drinking that water. Think of it as your body’s little “reset button.” (Plus, if you’re walking to the bathroom all the time, that’s extra steps in your day, FitBit Users REJOICE

Plan out your meals

That first day after trying to get back on track is one of the most important days to really plan out what you’re going to eat. After you’ve fed your body the junk food and consumed all the items that you normally don’t, your willpower might be a little weaker than normal, so if you don’t have a plan, you’re probably more likely to say yes when someone offers you that cupcake or agree to go out to that fast food joint for lunch. So before you give yourself that chance, make a plan! Make it something that you will look forward to. Remember how good you feel when you’re on track.

Make your plan clean

The day after a true splurge, or even a full-on food binge, especially when you’ve been eating healthy for a while, you may feel sick. You may feel super full or even hung over. eating clean is vital at this point! Eating clean will help your body recover and properly fuel you. Your body will feel better. Put those fruits and veggies to work! Get that lean protein into your body! Keep drinking that water! And if you’re like me, starting off your day with shakeology is the best way to jump start a day of clean eating!

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Let it go!

No one is going to be perfect all the time. Even the most disciplined people we know still remember that once in a while, it’s totally okay and even encouraged to let go and have a little fun once in a while. We live in a world where there are temptations everywhere. If I expected you to avoid them all, 100% of the time, that would just be silly. Just because you slipped up one day 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 when you were eating the “bad food?” Did you enjoy your company? Did you laugh? Did you smile? Did you not feel a single bit of regret until the night was over? If the answer is yes, then guess what, you’re normal!

Don’t think too much about how much you’ve missed or how you feel at the moment . Focus on the good and focus on how great you will feel once you give yourself atleast 15 minutes of a workout. It only takes about 10 minutes into a workout to start feeling great again. Cut yourself some slack because you’re a work in progress. Just don’t give up because it gets even harder the longer you wait . If you happen to need extra support or just someone to talk to,  reach out to me. Id be happy to help out.

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Tips to eat clean on-the-go

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I’ve spent the last few days getting my challengers situated as we set out to begin our NEW Summer Ready Challenge next week and one of my clients asked me what were my suggestions to stay on track while her son is out playing baseball playoffs all weekend. I feel as though this topic is good for most people who are working full-time, training, and trying to stay on track.  I always like to make sure that everyone is ready, mentally prepared, and setting themselves up to succeed. The most important thing to remember when anyone is trying to eat better is to always make sure you have everything on hand. ” Fail to plan. Plan to fail”

I thought I would express my TOP tips on how to manage clean eating while you are out and about. Mind you, these are just tips that have worked for myself and others. They may or may not work for you, or you simply might find one or the other more useful.

If you know you have a busy day or two ahead , plan your meals. Find one or two nights where you can prep your food. If you have to prep the night before, great. The key is to never go a day without not knowing what you will eat. Chances are you will end up super hungry and reach for whatever is in site and thats not a good idea right? I bulk- cook my chicken either in the oven or the crockpot. I then bulk cook some veggies I have on hand . I separate so I  have it all ready. Sure it’s work, but you feel great when you do it. Find th
e time in your schedule to make it happen. We get so temped and let’s not let that stand between YOU and your fitness goals.

food on the go tips

  • Invest in a small cooler and ice pack to keep prepared and refrigerated foods cold.
  • Plan Ahead– Plan in advance. Where are you going? Make a list and go purchase it all.  Think about your trip, and bring what you need so your not left feeling stuck and hungry.
  • Pack protein and complex carbs -If you’re anything like me, you want to measure your foods with the handy and fun 21 day fix portion control container system. When I know I will be pretty active for the week, I like to purchase easy to grab meals. Pack east to eat left-overs or make a huge batch of Pre – grilled chicken and pre- packed salad, hummus and veggies, shakeology in a shaker cup to add milk/ water to. Turn on dinner in the crockpot before you go to bed, apple slices and almond butter, fresh fruit with nuts, egg whites . Think about what you want and make it fun.
  • Pack heart- healthy unsaturated fats such as pre- measured ( in your blue container) almond butter, nuts or pre packed hummus.
  • Quest bars– protein bars aren’t the greatest when it comes to whole food nutrition, but it gets the job done and maintains your energy levels. These bars are low in carbs and sugar, and high in protein. Always check your protein bars and my advice is double digit protein, single digit carb, and single digit sugar.
  • Stay hydrated– drink water and make sure to have plenty of fluids while you are on the road. Water before and after meals is not only good for us, but it relieves fatigue, improves the mood, helps in digestion and constipation, aids weight loss and flushes out toxins.
  • Schedule your workouts– wake up earlier then usual to get at least a 30 minute workout in. Or get a walk in at the park Studies show when you work out, you’re more likely to succeed during the day and fuel your body with the right foods.
  • Don’t deprive yourself-You should never deprive yourself. In fact, its good to indulge every now and then . I do advise moderation in your splurge foods . If you want that cake , have a few bites. If you go out for pizza, have one slice instead of three. I believe in the 80/20 rule. 80 % healthy and 20 % indulging.
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