Twelve fitness experts on how they get motivated, stay motivated, and inspire motivation in others.

Motivation to exercise is one of the biggest struggles women face when trying to follow a fitness program. 

Even when we initially muster the determination to get started with a new workout plan, finding the motivation to be consistent with our exercise can be difficult, ESPECIALLY with all the excuses and interruptions that life throws at us.

Personally, I can remember years of looking around at the diligent exercisers of the world and wondering: "Where do they find their tireless motivation and when is mine going to spontaneously appear?"

I took me years to learn that they didn't find it, they created it.
They made a decision in their mind to do something and employed mental and logistical strategies to make fitness a regular component of their life.

These diehard fitness freaks (which is how I thought of them at the time) were just regular people that had recognized the numerous benefits of engaging in regular movement.

Like the rest of us, they would lose inspiration, get sick, miss workouts, and feel discouraged, but they had systems in place and a mindset that helped keep them going.

You can do that too! You can make the decision to become a more active version of yourself.
You too can find your own personal reasons for working out.
You too can cultivate a mindset for maintaining your commitment to fitness.
You too can implement motivational tools to generate inspiration to workout!
 

Because there are numerous approaches to getting motivated, 
I decided to reach out to some of my favorite respected fitness experts to ask them:

What motivates you?      How do you maintain motivation?
What tips and tricks do you use for yourself and your clients to spark motivation?

Their answers were so diverse, insightful, and doable that I had to share them with you all!! 

Getting started

"The key to getting motivated to exercise is to start easy and commit to consistency. Start so easy that you cannot not do it. This could be 5 minute workout session, walk around the block, fun dance class if that is something you enjoy. Our bodies are designed to move so just getting started with something enjoyable is going to have you wanting more.

-Ink Young Ink Young Life

Using goals and habits to help maintain motivation
 

Motivation is like a muscle. I think it’s something that needs to be exercised, used and cultivated over time. Knowing your "Why" is key and building your habits over time because you won't always be motivated. Habits – help you reach your goals when the motivation isn’t there. Motivation is what gets you started but habits will keep you going when you just don't feel like it.

-Candace Smith Beauty of Strength

My number one tip for motivation is set a small goal and NOT a number on the scale goal.  This could be lifting a certain amount of weight in a certain exercise, running a certain distance without stopping, making it through so many rounds in a HIIT workout, or doing so many workouts in a week.  Make the goal small enough that it’s actually achievable in the next 4-6weeks.

-Krissy Gillay  Gillay Nutritional Gym

Motivation is a tricky thing because I believe it's so deeply personal.  What motivates each person is vastly different. For me, it's goal setting. When I have a specific goal to work towards, I'm more likely to stick to it, even on the toughest days.

-Denise Schulz  Raleigh Kettlebell Company

Practical strategies to try to spark your motivation!

I believe there is inherent motivation to checking small, actionable items off a list and gaining momentum from the feeling of “Hey! I can actually DO this!”: When we have a taste of success, we want more. In order to tap into this motivation tool I recommend setting small but achievable goals. Ideas to try: start with 5 minutes of exercise 5 out of 7 days of the week, or aiming for at least 20 days out of a month. It sets the expectation that you will try to get it in at least some exercise almost every day and also gives you some grace for those crazy days when it’s just not happening.

-Carolyn Banner  Body by Banner

Many busy women struggle with workout motivation, not with getting the motivation to start working out, but to maintain the motivation to KEEP working out. I encourage my clients to rid themselves of the perfectionist conversation happening in their heads which says, "If it can't be perfect, it's not worth doing". When work projects pile up or kids get sick, I encourage her to use my “Power-Up” tool to remain consistent when time is limited. Try it out! Get your heart rate up and muscles burning with this Power-Up: 1 min push-ups*, 1 minute static lunges (30 seconds on each side), 1 minute fast toe-taps on a step or curb, 1 minute squat jumps, 1 minute alternating knee-to-elbow plank. These short, intense workouts serve as a reminder that perfect isn’t necessary and all the little decisions do add up for a lifetime of consistent health.

Jess Matthews  Be PowerFULL

 

For me staying motivated for a workout is keeping the workouts, short, fast, fun and efficient. For example, today for Halloween I did 31 reps of each exercise.

Chelsea Stewart Ambassador of Bliss

My coaching ladies love it when I set up challenges for them to keep the motivation going. Such as timer workouts, stickers on their bulletin board when they complete a workout and accountability partners.

These little adjustments really spark the interest.

-Kim Schaper Kim Schaper Fitness

The Mindset component of motivation...
 

I think it's key to keep your eye on the big picture and don't let little setbacks crumple you. Knowing where I want to be long term is the most motivating thing for me. I don't want to look back at my life when I'm 90 and not know if I reached my full potential. This really helps keep the journey in perspective. Progress no matter how slow is still progress.

Heather Coracini  Raleigh Kettlebell Company

I love the feeling of getting stronger and seeing myself progress.  It gives me confidence and has helped me become stronger mentally, physically, and emotionally and allowed me to be comfortable in my own skin.  Developing strength in the gym has helped me become stronger for LIFE.  My motivation comes from a place of wanting to be strong for my family, strong for my future kids, and just strong in general so that I can tackle anything life throws at me. 

-Chrissy King  Chrissy King Fitness

Motivation is a tricky topic!
Motivation to workout tends to come and go for most people. You must have an underlying commitment to your health or strong purpose that trumps motivation! Motivation is a feeling. Commitment is a decision. I commit to train (exercise) because I view my body as a temple of the Holy Spirit. and because I need to be in shape and feel great to be the best wife and mom I can be. Motherhood requires athleticism! :) 

Whenever I personally lack motivation to workout, I remind myself of my commitment and then simply plan my day to make exercise the easiest choice when I wake up.
I lay out my workout clothes the night before, set my alarm, and commit to not hitting snooze. As soon as I get up, I have my quiet time with coffee then head to my basement gym to exercise. I choose a workout program that makes me feel good and is enjoyable. Most of all, I don’t exercise because I hate my body, to be skinny, or to punish myself for a poor eating choice. I do it because I love and appreciate my body and all that it does for me!

Jill Jacobs Jill Jacobs 

My main motivation to stay fit is to be a happier, calmer, and stronger mom. Life is so much better when I can give my kids piggyback rides without pain, feel energetic instead of lethargic, and relaxed from releasing pent up stress. Plus my husband definitely notices the difference when I haven't worked out. "Have you gone for a run lately?" is usually the cue he gives me to tell me that I've been cranky.
As the saying goes, "Happy wife = happy life."

Rachel-Flanagan Rachel Flanagan Fitness

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Trust me, we'll have a blast and I'd be pumped to have you!
 

Exercise after childbirth, it's not what you think!

This post is for you: current mommas, soon-to-be mommas, and women that are considering becoming mommas.

Here are some of the points that Dr. Brooke, Sarah and Jessie Mundell make in this podcast that I wish to highlight today:

1. Listening to others' birth stories is a wonderful experience, but take caution because your birth story will be completely unique and unlike ANYTHING these stories or most likely what you would imagine birth to be.

 

Birth is very much an appropriate foray into the role of motherhood it introduces us to the concept that we can not control everything.

As a new mom (and not so new...)we will often feel like life is spinning out of control and nothing is going to plan-but it's normal and birth is often our first brush with this phenomenon. 

 

Seek support from friends, family, your spouse, and groups of women in person or online!

 

So enjoy the stories!!!
Just know that you can't predict, plan or control birth, and if you feel disappointed about how it went, that's ok too.
It is a common experience for women and you're not alone in feeling that way. http://www.lalecheleague.org/nb/nbmarapr02p44.html

 

 

If you want to skip to the tips on fitness and pelvic floor health portion of the podcast, start at 38 minutes.

 

2. Like these women, I advocate safe pre and postnatal activity. There are some DANGEROUS trends in the fitness world that suggest and sometimes state that it's safe to return to whatever exercises you did pre-pregnancy when you feel ready or after your 6 week check-up.

THIS IS NOT TRUE!

Every woman should see a pelvic floor physical therapist and be evaluated for Diastasis recti, pelvic floor weakness (lack of ability to control your pelvic floor muscles) and organ prolapse before returning to exercise.
 

If you have any of these conditions and do not take the time to re-build strength or correct the problems, then exercise will almost certainly worsen your condition.

Yes you can exercise again and it's perfectly fine to have physique-related goals, but you absolutely must remember that you just grew, and birthed a human being.

You're body is never going to be the same and that's a beautiful things.

I know it's easy to feel bad about weight-gain, scarring, stretching, and the many changes that our bodies undergo, but the more you focus on trying to make your body what it used to be, the more disappointed and frustrated you will feel.

Blaze a new trail.

You are new and different, strong and awesome.

Take care of your new and different body.

 

 

So even if you skip ahead to minute 38 (although I recommend listening to the entire podcast when you have time!) please listen to what these fitness and health experts are saying because this is one of those topics that is NOT widely discussed, but is incredibly important.

 

If you have every been pregnant then you have been changed physically and emotionally forever.

 

 

More posts on this topic to come.

Please share this post either on your page or with mommas directly!

 

Thank you :) Here's the link again!

http://betterbydrbrooke.com/better-everyday-episode-19-pregnancy-pre-postnatal-expert-jessie-mundell/

I'm Sarah Smith! I am a fitness and lifestyle coach focused on whole-body wellness. 
I help busy women feel strong, energized and happy in their bodies. I teach them to cultivate new skills for movement, exercise, healthful eating and self-care. 
Click here to learn more about working with Sarah and Cultivate For Life!

Click here to learn more about working with Sarah and Cultivate For Life!

Join the Persistence Over Perfection (POP Challenge)-it's free. Read more below!!!

Do want to increase the efficiency of your workouts by learning to workout at home or in the gym in less than 30 minutes?

Are you lacking motivation to pursue your fat-loss goals? 

When you skip a workout (or a few workouts), do you lose momentum and abandon your program altogether?

Do you crave the support and accountability of a coach AND an online community of women that share your struggles?

Do you want to feel strong, energized, and proud of your fitness accomplishments?

Work with a coach in a closed Facebook group for 14 days!!!

It's free! We will focus on fat-loss, mindset, how to set and work towards your fitness goals and lots more!!
Free workouts, free coaching, access to a group of women that share your struggles!

Lack of fat-loss results even when you're doing everything right??!!!

Try these 4 things for one month.

 

1. Leisure walk for 30-60 minutes every day.
It lowers cortisol, which will help you to lose fat.
For real.
It seems crazy that an almost effortless activity like walking can get you results, but it totally works.
I have every single one of my clients leisure walk at least 5 days a week.
Look at the urban located French, Japanese, Manhattanites. They are statistically some of the healthiest and fittest people in the world and they walk EVERYWHERE! Read more here: http://www.metaboliceffect.com/can-your-chosen-surroundings-help-you-burn-more-fat/

 

-if you work in at a desk for 6 hours a day, get up and walk for 5 minutes once an hour as well. Long periods of time being sedentary is your enemy when it comes to fat-loss. Even if you work out hard after work. Moving consistently all day long will have a positive effect on your hormones and aid you in your fat-loss goals.
http://well.blogs.nytimes.com/2016/03/29/sitting-increases-the-risk-of-dying-early/

 

2. Take another look at your diet. Eating whole and unprocessed foods can be extra work and a little pricey, I know, but for one whole month try looking at the ingredients of every food that you eat. Even the ones that are labeled or considered "healthy". Protein powders should be included in this. Many of them contain a CRAZY amount of sugar, artificial sweeteners, and other chemicals that are counter-productive for correct biochemical signalling and fat-loss.

Unfortunately, even though man foods are marketed as "natural", "healthy", "organic",etc...they can still contain chemical additives (non-food items) that confuse your biochemistry and often lead to weight gain. Read more here: sarahsmith.me/downloads

 

3. Make sure that you have an adequate amount of good quality fat in your diet. 1-2 tablespoons per meal or about 1/2 a small avocado per meal. Keep in mind that many (non-lean) meats, some fish (salmon), and full-fat dairy contain fat, so if you're eating any of those at a meal, you're probably covered. You're body will NEVER let go of your fat stores if you do not have enough dietary fat. Good quality fats=organic coconut, olive, and avocado oil, grass-fed butter, coconut milk, and egg yolks. Email me if you have questions about good fats!

 

4. Estrogen dominance. Many of us have elevated levels of estrogen in our bodies that make weight-loss difficult. Plastic, contraceptives, agrochemicals (pesticides/herbicides/fertilizers)...all these guys play a role in disrupting our hormone balance. Read more here: sarahsmith.me/downloads

 

If you're tried all of these things AND are still struggling, shoot me an email at sarah@sarahsmith.me!

Hard days, what to do??

So I thought that if I survived yesterday, that today would be A-OK, but it seems that it’s just going to be one of those weeks!

I hesitated about posting this, because I don’t want to use this feed to complain…but I also want to be authentic and honest with you all about the “ups and downs” of life…

Today stinks. Everything is hard and not going the way "it’s supposed to.."

Some days, weeks, months, years, they are just hard.

We can always find joy in the middle of the struggles and we can always make the most of our situations, but that doesn’t make the trials less trying or the days less difficult.

For about 30 minutes today I had a little pity party for myself where I dwelt on the frustrations, misfortunes, stresses, and disappointments.

Then I remembered that my day or week was probably going to stay cruddy if I continued to dwell on the negative, so I began to consciously shift my mindset (for me this always involves prayer, because in and of myself, I’m not enough to make that happen).

Then I took action.

• For one thing, there are always blessings to be thankful for, so I began to count those.
• For another, there’s always something I CAN do amidst the many things that I can’t, so I picked a couple of activities that I felt were small scale enough to be possible, but would also make me feel like I accomplished something, e.g. cleaning my filthy car, because at this point, my house is a lost cause. By the way, if you don’t already know this, kids LOVE cleaning cars.
• I reached out to a couple of friends that spurned me on and reminded me that no bad day is forever.
• And the last thing…I didn’t use this day to give myself permission to throw in the towel completely.

Some days warrant that, but I have no reason to believe that tomorrow will be better than today, so why sit on the couch watch a show and eat ice cream today when it’s not going to make me feel better or more inspired tomorrow?
I am giving myself grace.

I made Applegate hot dogs for lunch and I ate mine on a single slice of toasted bread with some butter on it (Friendly’s style).
Drank a ton of seltzer water and ate lots of veggies too.


 

There’s also a walk and a small piece of dark chocolate in my future…and lots more seltzer and probably a few dance sessions so that we can shake off the funk when it creeps back in.

What about your day?
Are you struggling or excelling?
Wherever you are, I want to encourage you to pick one small thing that you know that you can do.
Maybe it’s as simple as making your bed? A walk? Making a to-do list? Doing the very next task at work without thinking of what has to happen next.

Keep putting one foot in front of the other.

Push when you can, rest when you can’t go another step and when you’re ready push again!

And if you need help, reach out to a friend or family member!

Or email me!

XOXO,

Sarah

Trader Joe's Trip: On shopping solo and grabbing some of my favorite items!

So I went to TJ's last night after I finished a kettlebell workout at Raleigh Kettlebell Co. .

Food-shopping post exercise, is probably not the best idea, but this mama was short on food so I had to grab some items.

Of course, Trader Joe's is the Target of food.
Went in for 5 items, left with 50.

I visit TJ's about once a month or every other month.
Grab my favorite items for my cupboards and freezer and work my way through them.

Last night was a particularly glorious trip because I was ALONE!!!
I forgot just how peaceful it was to shop with out 1-3 kids.

I took my time, read ingredients...browsed and chatted with the cashier.
Sigh.
It was glorious.

Everyone at my Trader Joe's is SOOOO friendly.
AND they treat you like royalty.
They always try and help me out to my car.
One other time when I was alone, a sweet veteran mom cashier gave me complimentary flowers!
I had commented on how much I was enjoying my time shopping in peace and she wanted to make my trip even more special.
Isn't that remarkable!

I called her manager and sang her praises.

Anyways...back to shopping.

It's a great place for healthy snacks, and semi-niche items for a good price.

I'm sharing my haul here, because...well people ask me what I buy, so here it is.

1. Pre-made roast or grilled chicken breasts-great for salads, romaine wraps, or an easy item to warm up with some veggies and sweet potatoes or rice for dinner.
    
2. Coconut water-TJ's is less expensive. I use it in protein shakes.
    
3. Applegate organic uncured hotdogs-because the boys love to roast hotdogs and these are one of the best versions.
    
4. Avocado's Number guacamole-this item falls soemwhere between a "staple" and a "treat" for me. If I spread it on a wrap or chicken, then it's a staple, if I sit and eat it with chips or crackers, treat-status.
    
5. Roasted seaweed snack-chip alternative, super yummy. Seaweed is wicked good for ya!
    
6. Plantain chips-another snack for me and the boys. I LURV these.
    
7. Temptation trek mix-individually wrapped nuts/raisin/chocolate mix. Perfect to throw in my purse for a snack on the go.
    
8. Pico de gallo-perfect topper for eggs in the morning!
    
9. Savory edamame crackers-because crackers.
    
10. Columbus salami secchi- weekend treat. A few slices with a glass of red or white goes a long way!!! Especially with a good raw cheese.
     
11. Sugar snap peas-in hummus or plain.
     
12. Chili lime and Grass-fed angus burgers-in the freezer for an easy meal. I cook on the stove top with some onions, pair with veggies or salad. Totally satisfying and real easy.
     
13. Smoked salmon-another amazing snack. It's sad that wild salmon is so pricey while the farmed stuff is affordable, yet barely contains any nutrients like omega-3 fatty acids. Notice how the farmed salmon is dyed pink! Anyways, I try to buy the good stuff and stretch it with other foods....or I will buy one package of the good stuff and one of the farmed, eat them together so that we get nutrition from the real stuff, but also have the cheapy version to satisfy our need for volume.
     
14. Organic whole chicken-these range from $12-$14. I can usually get 1.5-2 meals out of roasting one whole and then I use the bone and left over meat for bone broth.
     
15. Coconut milk-free of gut-irritating ingredients.
     
16. Organic romaine hearts-because SALADS!!! I love salad. It's all about what you put in them and I make a mean salad!
     
17. Apple rings-great snack for me or the kids!
     
18. Unsweetened almond milk-the kids' cereal and protein shakes. Their list of additives isn't that bad in the grand scheme of things...
     
19. Prosecco, $4.99 (not pictured) because sometimes you just need to sit and enjoy a nice bubbly glass of wine after a long day.
     
20. MY FAVORITE!!! Dried pineapple chunks! Pineapple is great to eat when you are fighting a flu or a cold!

This is not a comprehensive list of all the items I get at TJ's, just what I grabbed yesterday.

Also, this list is very snack-heavy because that's mostly what I buy at TJ's.

Staples like produce, veggies, eggs, protein, these are things that I get at the regular grocery store or through a CSA.

I like having healthy options in my cupboards, but that's not to say that we snack on these foods every day.
This haul will last about a month or so because we chip away at it slowly and supplement it with lots of other foods.

What are some of your favorite items at TJ's???!!!
Share in the comments below!

xoxo,

Sarah

 

Questions, question, questions!!!

This week I'm asking questions here and on my Instagram feed to help you think about your wellness goals and how to best attain them!
The questions that I am asking are designed to help you determine the following:
Who are you? What do you want? and Where are you starting from?
Grab a journal, notepad, or the notepad on your phone and take some notes on your answers. Ready? Here we go!

Day 1
What 3 things do you want most from your body?
A. The ability to move freely and be active B. To learn a new skill or sport-pickup dancing, rock climbing, biking, etc... C. Physique change-(e.g. more muscles, slimmer legs, toned arms) D. Accomplishment (e.g. run a 5 k, marathon, triathalon, Tough Mudder, etc. E. Fat-loss/weight loss F. Ability to physically keep up with others (pets (dogs, horses, farm animals), kids, partners or friends) G. To feel good H. To feel strong I. other-elaborate on this in your journal!

Day 2

What fitness and nutrition (diet) programs have you tried in past? What aspects of them worked for you? Did you see results? Did you feel good?
If you eventually quit the programs, why did you?
Were they too difficult to maintain? Did they make you unhappy? Were they stressful? Were they unrealistic? Did something come up (sickness, lifestyle restriction, busier schedule, injury) to prevent you from continuing?
In your journal, make two columns and label them "What worked" and "What did not work"
Sort your thoughts about past programs into these two categories to get a better sense of what you ARE looking for in a wellness program and what you ARE NOT!

Day 3

Which of the following fitness approaches appeals to you most?
Plan A- concentrated exercise periods where you work out very hard for short periods of time
Plan B- consistent low-intensity activity throughout your day, walking, biking, climbing stairs, yard/farm work, etc.
Give it a think!

Day 4

What do you need MOST to be consistent with exercise? Select your top 3 answers

1. A class or group- community that supports and encourages you
2. Accountability-someone that makes you show up for your goals
3. Instruction-you don’t know what to do or where to start
4. Convenience-fitness that you can do at home
5. Simplicity-uncomplicated
6. Variety-to keep you from getting bored
7. Help working around an injury or chronic pain
8. Quick results
9. Feeling good
10. Fun and enjoyment

Day 5

When it comes to nutrition, what are your primary goals for your relationship with food?

Do you want to eat differently than you do currently? If so then why?

Do you want to change how you eat in order to change your body, but otherwise life your style of eating?

Are you frustrated with diets that you've tried in the past?

Does your digestive system seems to be working correctly or do you struggle with stomach aches,  acid reflux, irregularity, intestinal cramping?

Regarding a nutrition program, would you prefer to be told exactly what to eat or do you want to learn skills for eating nourishing, satisfying, and physique-friendly foods?

Would you prefer to eat strict during the week with wiggle room on the weekends, OR do you want to eat well all of the time with little treats or indulgences built into each day?

Do you struggle with emotional eating?

Do you feel like you need to change your diet ASAP or do you just want to tweak it a bit?

Day 6

1. What are your non-negotiables? What food items do you feel like you absolutely couldn't go without? Coffee? Wine? Chocolate? Cheese? Something sweet after dinner? Your weekend bagel? Make a list and be honest about what you really aren't ready to give up, and also note what things you would be willing to scale back or go without for a period of time.

2. When it comes to meals, do you eat out mostly? Get take away? Do you like to cook or do you prefer to buy ready-made? If you enjoy cooking, then do you require diversity and some complexity in your meals, or are you content to make the same 5 meals every week?

3. Do you have daily activities that help to relieve stress?

4. Do you have a specific weight-loss goal, a number that you are trying to reach?

5. Could you be happy forgetting about weight if you felt good in your body and happy with your physique?

6. Do you experience different cravings depending on where you are in your cycle?

7. What are 3 ways in which you practice self-care daily? Weekly?

Ok! Take some time to really think about your answers and thoughts about these questions. Write down your answers in your journal or notepad. If you look back at your previous answers to the other questions, you will see that you are creating the framework for your very own individualized wellness program!

More on that soon!

This week, let's play a little game...

that we'll call "Who? What? Where?"

Short for: "Who am I?" "What do I want?" and "Where am I?"

This week I'm going to be asking a series of questions via my social media accounts.
Use these questions to help you think a little bit more about who you are, what you are looking for in fitness and wellness, and where your starting point is.

Your answers are for you alone, so feel to free to comment, but know that I'm not expecting you to answer me, but rather for you to get real with yourself.

These questions and some of the categories that I'm going to use are NOT intended to limit you or pigeon hole your potential in wellness, but rather to help you begin to create a plan for healthFULL lifestyle that meets you where you are today.

There is NO limit to what you can accomplish.
If you're 40 years old, have never really exercised and you want to become a weight-lifting yogi, you can do that.
If you have always struggled to have a balanced relationship with food where you don't feel deprived, but you also feel good about your fat-stores and
I know people that have made that transition and stuck with it.

BUT, being honest with yourself about who you are today and what you'd like to become can help you to create a program that will help you slowly make gradual behavioral changes that will ultimately give you a satisfying outcome.

In my experience many people gravitate towards programs that involves extreme changes even when these sorts of changes don't really jive with who they are or what their lifestyle can accommodate.

Even if the changes are positive and the actions would be beneficial and doable in time, trying to change too much too fast can lead to feelings of failure, defeat, and guilt for most people.
Sometimes the extreme changes (exercising every day, following some new cleanse or extreme diet) initially give you results... but when the changes plateau or your grow tired of daily exercise and strict meal plans, then the results you gained often disappear as you slowly return back to what you were doing before....

Think about it, any habits that you are in now, you probably created gradually.
That's how habits work, they creep up and grow slowly and consistently.

Good and bad habits.

It would be nice if we could attain all of our lifestyle and fitness goals in one huge leap, but that's rarely the way that life works.

When you want something that is rewarding, there's going to be some mental and physical work as well as time involved.

You don't a marathon the first day you go out jogging, you don't lift 200lbs on your dumbbell the first time you ever touch one, and you don't nail a fitness and fat-loss program the first day you try it.

It's a process.
You have to practice.
You have to make adjustments, go back to the drawing board when something doesn't work.
You can't give up when things aren't going your way, you try a new tack.
You ask for help.
You find support.
You keep moving.
You have to employ strategies that work for your personality, your lifestyle, and your goals.


Strategies for getting serious about fitness and fat-loss that involve some unrealistic expectations, expectations that lead to failure, defeat, and feelings of guilt...this leads to discouragement, quitting, and often times weight-gain.

So let's brainstorm this week.

Read the questions that I post.
Maybe use a journal or the notepad on your phone to jot down some thoughts about who you are, what you want, and what you're going to do about it.

Let the game take you on an introspective journey.

It's the first step to getting serious about change.

To play along you can follow me on Facebook or on Instagram.

You can also sign up for my newsletter to get updates about Cultivate right in your inbox!!!

Your personality plays a HUGE role in your wellness journey

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Raleigh Kettlebell Company Kettlebell Clinic

Last weekend, I went to a kettlebell training clinic and was chatting with some Cross Fitters.
I was listening to them rave about their gym, the individual attention they received from trainers, and the support and encouragement they received from their classmates.

Later that same day, I saw someone online ask the question, "My workout partner has been injured, so I'm not working out as much....how do you stay so motivated to workout at home, amidst distractions and alone?"

Following these two experiences I began to think about how individual personalities, fitness histories, and lifestyle restrictions present us all with different obstacles and can shape our wellness journeys.

Actually, not only can they shape them, they should!

If we don't spend some time getting to know ourselves and being completely honest about what sorts of schedules, environments and situations bring out the best in us, then we might not discover the best and most direct means to becoming our most health-FULL selves.

These women I was talking with, they all knew that in order to workout, they needed the accountability, support, and instruction that they had found at their Crossfit gym.
In finding an approach to exercise that really worked for them, they had also found consistency, growth, and enjoyment.
 

Going back to Crossfit...the Crossfit Games are this week in California.
(I do not currently do CrossFit, but I DO enjoy watching the games!)

In a video posted on the website, Sarah Sigmundsdottir (who took second place last year) talks about how as a teenager she was always over-weight and actually hated sports.

She would even put ketchup under a band aid on her foot to avoid having to participate in sports.
Isn't that sort of amazing?

She LOVED food and never was active, that is, until she was.
She found Crossfit and was hooked.
Now she's literally one of the most fit people in the world.

Sarah found something that she loved so she was able to do it all of the time, and do it well.
 

I love her story because it illustrated a concept that I feel has shaped my whole philosophy on fitness and wellness.

You have to create your own path. You have to think about who you are, what you can do, and then continue to take mental notes about what is and isn't working.

Obviously we're not all going to find some form of movement and then become better at it than most people.
But we can be consistent and enjoy our wellness journeys when we create a program that meets our needs and jives with our lives.

Are you someone that requires accountability and community in order to exercise?

Or maybe you're someone that needs the option of working out at home because getting to the gym or a class is too difficult for your life right now.

Think about who you are and what you prefer to do for exercise!
 

Treat the world of fitness and healthy eating like a buffet.

Take what you think will work, try it, and if you don't like it, go back and try something else.

The options are endless.

.Pilates, swimming, yoga, dancing, rowing, sky robics, walking.

The same concept applies to eating.
Maybe you feel awesome on the Paleo diet, or being Vegan, or grain-free or dairy-free or gluten-free.

Or maybe you love to eat salads, or smoothies, or eat really strict all week long and then go nuts on the weekend?

If something works for you and it works for your physique and wellness goals, then do that and don't be afraid to try something new when your current plan gets boring or no longer yields the results you desire.

Spend more time getting to know yourself, what works best for your personality and your life and less time trying to conform to what's working for someone else.

Myers Brigg Personality test

Start a wellness journal to keep track of your movement, exercise and eating. Take notes on how you feel and look.
How is your energy? Digestion? Mood?
Do you clothes feel good? Are you wanting/seeing definition from exercise?
 

When it comes to your wellness, you just gotta get amongst it.

Make it yours.
Make it happen.
 

Oh, and if through reflection you discover that you require the accountability and support of a trainer, coach, class or gym to be more consistent with your fitness, then don't wait to make that happen.

Don't get caught up in the mentality that you have to lose weight before starting to workout!!!!



I've spoken with countless people that have allowed their current shape or weight stop them from reaching out and finding help and support from others.

You don't need to "fix yourself" before getting proactive about your wellness!

No one (worth their salt) is going look at you and think that you don't belong.

In fact, most people are impressed and encouraging once they know that you are taking the first step towards becoming more active.

They've been there too.
They will support and encourage you.

If the cost of a class is prohibitive for you, even just going to something once a week and working out at home on 2 other days can help you keep motivated and to feel connected without spending lots of money and time traveling for exercise.



If working out at home works for you, then that's great.

If you follow me here or on social media, you know that I'm a huge proponent for working out at home, especially if you're tight on time.

Learning to do efficient and effective exercise in a convenient location can often times facilitate consistency in exercise.

But if right now you need the accountability and support that comes with community, then go out, find a fitness class, coach, or gym.
There have been many times in my life when this has been immensely helpful in keeping me consistent, because I know that if I can just get there the energy of the instructor and the group will carry me through.

Stick with forms of exercise where you will get good instruction and guidance so that you don't hurt yourself or create bad movement habits.
 

Email me if you need suggestions or advice!

xoxo

Sarah




 

How to begin moving, like moving, and keep moving!

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Up next in our steps towards liking exercise, is step # 2, Practice.


Practice is, "the actual application or use of an idea, belief, or method as opposed to theories about such application or use." (Merriam Webster).

It's showing up every day to make the change you want to see happen.

You don't have to do it perfectly, but you do have to do it, even if that means chipping away at your goal, slowly!

Practice and the more you practice, the easier it will get and the better you will become!

Last week I started talking about employing strategies to take the "chore-factor" out of exercise.
Basically, if we need to exercise consistently, but have struggled in the past to do so, then we have to change our relationship with movement. We need to commit to a new and different mindset and practice with respect to physical activity.

If you missed that post, you can read it here.

Now we are talking about the next step in this process, which is practice.

Let's do this!

To help you take the first steps towards learning to love movement, I've created two plans for two different groups of people.
The plans are designed to help you to transition gradually to a more active lifestyle AND experience changes in your physique.

Please choose the group that best describes you and get crackin'!

Group 1-Folks that are BRAND new to exercise of haven't exercised for at least a year.

Week 1 walk for 10-20 on 3 days
Week 2, walk on 4 day
Week 3 walk on 5 days
Week 4 walk 6 out of 7 days

• I'm using leisure walk in my example because leisure walking
  • lowers stress hormones
  • does not increase cravings of feelings of hunger
  • helps keep your body in "fat-burning" mode
  • is the most accessible and safest form of movement for most people to start
     
  • If you prefer to do something else you could try other forms of movement, you can substitute another form of movement that you prefer.

Remember, this is a leisure walk. Walk slow enough that you can carry on a conversation.
Take someone with you if you can!
 

• I realize as I'm writing this, that it's very hot outside right now for many of you.
  If that's the case, then try walking in a mall, early in the morning, or late in the evenings.
  Morning will be cooler than evenings.
• You can also try a cooling neck towel
   
• On days when you can't make a walk happen, or it's just too hot for you to walk outside, try walking up and down your stairs as many times as you possibly can in 10-15 minutes, in a slow and controlled motion.

  • Take rest when you need to.

  • Each day that you do stairs in your house, try to get in one more round than the day before after 4 weeks of walking, you move on and follow Group 2's program.

• And last, but not least, if the walking just isn't happening, dance in your living room
   or yoga it up! Stay committed to moving on your designated days.

• Rotate this program (start back at Week 1) until you can comfortable walk 5-6 days a week, most weeks.
  
  Remember!!!! The object of this program is to learn to love movement and incorporate it into your weekly routine. It will take some different strategies and varying amounts of time for each individual to make this work.
  
  So be patient, and focus on making your walks fun, enjoyable, something that you miss when you skip it! Use podcasts, friends (accountability partners), music, and changes of scenery to help make the walks enjoyable quality time!
   

Group 2- Folks that have exercised within the past year, but are not currently following a regular program

Begin with walking for movement and select 1-2 types of exercise to start.

You can trade walking for one of the other forms of movement if you find that you really don't like it, but it's an accessible, safe no equipment-necessary activity that lowers stress hormones and doesn't increase hunger and cravings, so it's what I recommend.

See Group 1's plan above for suggestions on what to do on hot days.

Week 1

• Leisure walk 5 days for 10-20 minutes per day
• This is a relaxing walk, not a speedwalk, you should be able to carry on a conversation while engaging in this walk.
  
   

Weeks 2 and 3

• Leisure walk 5 days for 30 minutes per day
• Exercise for 2 days this week, workouts should be for 15 minutes.
  • Select intense forms of exercise that leave you breathless and with a burning sensation in your muscles.
  • Complete a 5 minute warm-up and a 5 minute cooldown before and after your selected workout
    • If you choose to attend a 60 minute class because that's easier for you than workout out alone, that's fine. Avoid the temptation to pace yourself so that you can get through the entire class. Work hard for short bursts, take rest when you need to, and then work hard again.
       
    • If you wish to workout at home and don't know what to do, checkout my Vimeo and YouTube Channels, or Wayfaring Wellness, a workout program that I designed for all fitness levels to work out ANYWHERE for ANY amount of time they have!

Week 4

• Leisure walk 6 days a week for 30 minutes per day
• Exercise for 3 days this week for 20-25 minutes if you can manage it.

If at the end of Week 4 you are struggling to keep up this schedule, start back again at Week 1 and repeat the cycle! If you are feeling good, continue to leisure walk 5-6 days per week and exercise 2-3 days every week.
If you feel yourself getting bored, trade your chosen forms of exercise and movement for something else on the list!


Remember!!!! The object of this program is to learn to love movement and incorporate it into your weekly routine, not to be regimented about exercise strictly for an outcome.

Stick to your schedule.

It will be easier to do tomorrow what you made happen today.
 

Avoid the "on the wagon/off the wagon" mentality.

You are on the wagon now, permanently.

Photo courtesy of cardcow.com

The wagon might slow, and sometimes even come to a complete stop, but don't give up.
You're committed to becoming a more active person.

Switch out forms of movement and exercise when you have to, but keep it going.
Can't get in a walk? Dance with the kids in your living room.
Too little time the day for your gym class or normal workout routine? Do some squats, pushups, walk some stairs.
Shorten workouts if you have to, in order to get them in and maintain momentum but don't get off the wagon this time.


I know that in the beginning, that's really difficult. ESPECIALLY when you have other things like jobs, families, responsibilities also requiring your time, but you can do it.
Move at a pace that works for you, if you need help adjusting these plans email me and I can give you some individualized tips!
 

Why will this approach will work?

Two reasons.

Reason #1   We are making slow and gradual change here!
These two plans are designed to help you to move at a pace that leaves room for change.

If you don't like the movement or exercise, you can swap it for something else!

Adjust your workout and movement duration to help you to stay committed even when you have days and weeks where time is super limited! Use my 5 minute Bantam workouts or the workouts in Wayfaring Wellness.

Check in with movement almost EVERY day for however long you can.
Make it fun and enjoyable.
Stay consistent, it will change your body and how you feel in it.
It will become part of your life.

Reason # 2 Notice how this change is not centered on a weight loss goal.

This program is about behavior-based goals.
We are training ourselves to become active.
That's a goal that is easy to accomplish and measure every single day.

Did I move today? Yep.
Goal accomplished.

Outcome-based goals like weight loss, are far more difficult to work with.
If physique change is your primary motivation for becoming more active, that's totally fine.
BUT if don't make weight loss the object.

 

It's like a watched pot.

If you just learn to move and to love the forms of movement that you choose, I promise you, the physical changes will come, they will stay, and feel somewhat effortless.

Learning to genuinely, dare I say it, LIKE exercise!

This blogpost is going out to you if you can identify with one of the statements below-

I don’t like exercise.

I feel guilty about not exercising.

I go through periods in my life where I work out intensely, then quit, then start up again.

I look for excuses not to exercise.

I know I should exercise, but I really don’t enjoy it, so I rarely make it happen.

I have never exercised in my life.

I try to exercise on a regular basis, but it never feels right.

Learning to love exercise is a complicated process.

It looks a little different for everyone, depending on one’s history with exercise.


I had to train myself to enjoy exercise and make it a permanent installment in my weekly life and now I have grown to love exercise.
It's part of life now.
It's routine and I miss it when it isn’t.


There are a few key ingredients  for forming a healthy relationship with deliberate, routine physical activity.

If you incorporate these ingredients (adjusting for your individual life) then you will be well on your way to a life where exercise is part of your weekly routine and not some insurmountable task you face (avoid!) intermittently.

You ready?
Here we go.

#1 Commitment.

If you’re ready to get off the exercise roller coaster and make physical activity part of your normal life, then the first step is commitment.

This is the mental component of the process there you make up your mind to exercise on a routine basis.

No matter what.
 
The exact form of exercise can vary.

IN FACT, if you’re serious about honoring this commitment, I recommend being flexible with yourself about what forms of movement you engage in.

Being too rigid about what exactly your movement looks like can be stressful and prohibit consistency.

 

On a side note, I’m talking here about movement and exercise.
Let me clarify a bit.
 

When I say "movement", I am broadly referring to deliberate physical activity.
Forms of movement that fall under this category are the following: leisure walks, gentle yoga, casual hikes, light swimming, dancing, stairs (at a slow and easy pace).

These types of movement lower stress hormones which help to prevent your body from being in “fat-storing” mode.
They help promote daily activity, even if it’s not in an intense and physically challenging manner.
And, bonus!!! These actions aid digestion, keep your heart healthy, balance hormones, and help to increase oxygen consumption!

When I say "exercise", I’m referring to short bursts of intensely physically challenging activities. Specific forms of movement that leave you breathless with a burning sensation in your muscles.
Movement that sparks your metabolism and causes physique changes.

Ok, so back to commitment.

 

You need to make a commitment in your mind to change how you think about movement and how you think about yourself.

Now here’s where it gets complicated.

Most of you are at-least in your mid-20’s and older.
By now you might have already adopted some labels.

Maybe you've uttered things to yourself like, “I’m not a runner. “ or “Oh, I could never do that…”
Or "That’s so and so….she’s really fit.”

And perhaps you've become accustomed to limiting yourself and or putting others on a pedestal, when it comes to fitness.


The commitment portion of this process requires that you let all that go.

You have to be ready to become a new person, with respect to movement.

image courtesy of sashasheng.com Thank you!

You are now going to be someone that is active on a routine basis.
Yes you, in your own unique way!

Don’t worry about being like that gal down the street you see jogging every day (regardless of temperature) or that woman you know that does triathlons...

You’re a new and different breed.
You’re creating your own active lifestyle and it’s not going to look like anyone else’s!


You are going to cultivate a like for exercise.
You will begin to notice the absence of exercise the way that you notice when you miss your favorite show, your afternoon coffee, your weekly meeting with your friend.

You are going to create a relationship with various forms of movement where you genuinely enjoy the activities, you are happy with the results, and you no longer look for reasons to escape them.

You will now be someone that willingly engages in physical activity.
I know! Can you believe it??!!!

Totally.

More specifically, you need to commit to daily movement.
Commit to moving 6 out of 7 days a week, 7 if you’re ready for that!
(If you’re a little gun-shy, you can start by committing to 6)

Six out of 7 days of your life, you are going to do your best to get in some form of movement.

Stay with me. Don’t freak out!

There will be some mental and behavioral training involved here.
YOU don’t have to become this person overnight, but you do have to commit to becoming a person that consciously moves (almost) every.


Why everyday?

To form a regular habit, you need to practice it daily.

If you were to look at your weeks and list all of the activities you participate in every week, I would bet that most of them are things you do on a daily basis.

To add something to our lifestyles, we need to perform the action over and over again until it becomes regular part of life.
We'll need to take the necessary steps to making that happen, but before all that, we need to be willing to make the change.
We need to devote mental power to this shift.
We need to commit.



Stay tuned for the next step, coming soon!!!!
If you'd like to receive Step # right in your inbox, then sign up here for my Newsletter!
 

xoxo

Sarah

When you have so little time, what can you do to improve your wellness?

Do you have wellness-related goals (you want to eat better, burn fat stores, exercise more, practice self care...) but you feel like you don't have the time to do it and do it right? (Mom's of young children, this one is especially for you!)
 

I want to share a word with you.
A word that helps me greatly in my daily wellness journey.
 

Momentum.

Right now you have very real restrictions on your time.

You might be struggling to even IMAGINE adding something like exercise or healthfull eating to your plate ( no pun intended there!)



I'm writing to you today to encourage you.
Take action.
No matter how small or messy, take a step towards honoring and caring for your body.

Don't wait for life to get easier before you take this first step.
Don't worry about getting it perfect...about getting in a full workout, practicing yoga for a tranquil 60 minutes, or creating and following that perfect meal plan.

Do what you can today to move little bit closer to your goals, no matter how imperfect and messy it might look. (Don't know how to create goals? Read here.)

Begin creating momentum.
"Momentum" is defined as the "impetus gained by a moving object."
and "impetus" is "the force that makes something happen, or happen more quickly."

This means that in order to make something happen you have to start moving in the direction and then build upon that movement.




Creating momentum with respect to health and wellness is getting in the habit of practicing discipline and commitment even on a small scale on a routine basis.
Routine is the key here.
Regular practice creates momentum.


What does this look like?


One of my wellness-related struggles is getting in a routine workouts.

Between taking care of my family, my responsibilities at home, working with my clients, and being a tired mom of 3 kids under 6, I struggle to stay committed to exercise.
My goal for my body, stress, and mind is to exercise 3, maybe 4 times a week.

Some weeks this is easier than others.
This week for example, was a little extra nuts.
I needed to workout on Wednesday, but I had almost no free time to do so!

Rather than just shelving the workout and getting out of the rhythm of exercising 3 times a week, I opted to just workout as hard as I could for 5 minutes which grew into 10 minutes, yay!

The workout was interrupted, there were toys all over the floor, dishes in the sink, laundry on the bed and a baby crawling underneath me, but I did it!

I did a Wayfaring Wellness body weight workout (so I didn't even have to find equipment) and I just got through it.

Was it ideal?
No.
But I worked out hard in that short period.
I maintained momentum and that made it easier for me to get in a full workout today.

I know from experience, that when I begin to skip exercise (for reasons other than the fact that I'm sick and or my body is tired) it becomes easier to keep putting my fitness routine goals on the back burner.
I lose momentum and then it's much more difficult to start up again!
 

We all know what this feels like.
Think about swinging on a swing.
Those first 3-5 swings are the hardest. ESPECIALLY if you're not in the habit of swinging at all!
We can't go from a dead stop to swinging at full range.
We start slowly, pumping our legs, moving our torso and pulling with our arms.
The little swings get bigger and bigger until we're swinging as high as possible.
But we didn't get there in one leap and starting was the hardest part!

If you're consistent and disciplined even with small changes, your lifestyle will shift and honoring your wellness and or physique goals will become easier.

You will make progress.

Your mind and your behavior will change and your physique will follow.



Waiting for the perfect moment to start usually means never starting.
I'm not saying that you don't have perfectly good excuses for not exercising or eating well today.
You totally do.

It's that an interrupted workout is better than none.
One good healthy meal a day out of 3 is better than 3 unhealthy meals out of 3.

Look at it as an investment.
Investing small amounts of time and energy will create the momentum you need to foster the impetus necessary for effective and sustainable change!

Even if you're in a crunch period and you don't just have bad days, but bad weeks, hard months, maybe even a difficult year!

The day will come when you have more freedom, more time and more energy.
And when it does, you'll already be moving and ready to break out into a full swing!

If you're having difficulty even knowing where to start, email me and we can talk about some small action plans for working towards your big picture goals for your wellness!

Don't forget to check out Wayfaring Wellness for time efficient, do anywhere workouts that you can adjust to your fitness level!
It's available for $11.97 until July 20th.

xoxo,

Sarah

On three legged stools, drill sergeants, and talking to yourself...

Past blog posts

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I like to think of wellness in three parts:

nutrition
mindset
fitness

I feel as though everything involved in creating true wellness in our lives falls into one of these categories.

Most people tend to excel in one of these categories and struggle a bit in the others. It's difficult to have long term success in any one of these areas without addressing the other two. Think, three legged stool with one leg missing or shorter than the others...

For example, a client that is currently excelling in fitness, might not see many results if her nutritional intake is sabotaging her hormone-related fat loss goals.
Mindset is an equally important player in wellness.
I've talked with many people who eat nourishing healthfull diets and move often, but are so stressed that their chronically high cortisol levels keep their bodies in "fat-storing" mode.


Currently, I am not struggling with nutrition and moderate eating, but being consistent with exercise and learning to calm my mind/be present, those are areas that I am working on.

 

What about you?

You might be someone that loves the meditation, mindfulness, and calming aspects of wellness, but navigating food choices or being consistent with exercise is proving to be challenging or impossible!

Perhaps you are happy to exercise every day of your life but practicing moderation and mindfulness in food and life, is difficult for you?

Or maybe you love the food aspect of wellness, you recipe shop, you cook, you try all sorts of new healthfull body-nourishing whole foods, but you don't particularly enjoy movement and your brain is often restless, stressed, and discouraged.
 

Wherever you in your wellness today, take your journal and try the activity below!

Journal Activity-Who doesn't love an activity!

Make three columns, "Nutrition" "Fitness" and "Mindset" and without any judgment (that part is difficult) write down some of your strengths and weaknesses in each of these areas.

Pick 2 weaknesses and 2 strengths.

In your journal write out a positive statement about your two strengths.
For example if you're great at the nutrition stuff then maybe write something like,

"I rock because I am someone that happily does the work of creating inexpensive and nourishing meals to feed my amazing body."

And then write two positive statements about your 2 weaknesses. For example, if you think you need to exercise more then you can write something like,

"I will find more ways enjoy and frequently participate in exercise." Or,
"Exercise, I will own you and make you work in my life."

I would suggest writing these statements on a couple of post-it notes and putting them in places where you can read them (aloud if you dare!) on a daily basis.

Be sure to do this with both the positive AND the negative statements.

Please don't focus on the negative.
In order for this exercise to work you have to simultaneously set a challenge and give yourself props!
 

The Boston in me couldn't resist!

Think about it, if you're running race and you're pushing as hard as you can and someone is screaming at you:

"Push harder!", "Dig deeper!", "Move your slow butt!" "You're falling behind!!!".

In that moment you might work harder out of pride and the need to prove that person wrong, but when the race is over, is that someone that you will go to for support, for future advice?
Is that someone a person you want at your next race?

 

 

We see this approach in personal training a lot.

The drill sergeant trainer style works in the moment.
The client pushes through and gets in one more rep, more more round, pushes harder and might even feel better for having done so, but those clients often don't come back.
This is not an inspiring relationship and the fear of not measuring up will keep many a client from continuing in their training with such a person

To accomplish things in life you need goals and inspiration.
You need encouragement as well as tough love. To learn more about setting "behavior-based" goals vs. "outcome-based" goals click here!

Don't worry, you're excelling in certain areas and you want to improve in others.

Remember, the things that you need to work on will be different that what someone else needs to focus on, but that doesn't mean they have it right and you don't, it just means that you're different and this is where you are today.

By speaking aloud your strengths you're telling yourself that you have what it takes.
By speaking aloud your weaknesses, you're remind yourself of where to focus on improving.

Both things are equally important when it comes to wellness.

If one of the areas that you would like to work in is fitness and exercise then you might want to checkout my latest program,
Wayfaring Wellness TM!

This program is perfect for you if you're struggling to make exercise happen because

it's too time-consuming

you don't know where to start

you're a beginner and many workout programs are just too intense

you travel a lot

you're tired of workouts that yield no results

you need something that is flexible and modular because your life looks a little different every day

you need workouts that allows for interruptions so you don't feel like you're quitting, because kids!!!

you need to try something new and inspiring....

With Wayfaring Wellness TM you get 3 result-producing, fat-loss sparking, beginner friendly (but still appropriate for intermediate and advanced folks) workouts!

You can do these workouts almost anywhere and in any amount of time that you have!

They require next to no equipment and the program is only $11.97!
Click on the icon below to learn more!

Have a great day!

xoxo

Sarah
 

Coming soon....

Wouldn't it be great to have travel-friendly workouts that you can bring with you no matter where you're traveling?

Workouts for every fitness level that require little to no equipment?

Workouts that can be completed in anywhere from 5-30 minutes, depending on how long you wish to devote to exercise on your vacation day?

They're coming....

Three steps to take for creating a life of wellness

So you want to be healthfull, but you're not sure how to make it happen or where to begin?

There are three major steps one must take in order to become their most healthfull selves, and guess what, they aren't diet, exercise and weighing yourself!

Whole body wellness comes from feeling good inside and out and extends beyond just physique changes (although that is important and inspiring too!)

These steps are not simple and they require an investment of time, but if you break down the insurmountable task of becoming more healthfull (physically and mentally!) into these three steps, then you have some structure for enacting change.

Step 1: Determine your values.
Your values are your measuring stick when it comes to deciding what to include in your life.
They determine how you spend your time.
Our values also effect what we feel guilty about not accomplishing.
For example, if you value eating a nourishing diet that makes you feel strong and healthfull, then when you don't eat in that manner, you feel bad physically but also guilt, because you're not doing something that deep down inside is actually important to you.

We all innately know what is most important to us, but sometimes taking that list and making sure that we are honoring it with our daily lives doesn't happen.
I'm going to walk you through a little exercise to help you to brainstorm about what is most important and create a plan for making your days look a little bit more like you!

Think about your ideal typical day from the moment wake up until you go to sleep.

What does it look like?
What things would you do or not do during that day?

Examples could be some of the following:
spend time with friends or family
read
eat good food
feel relaxed
have more or fewer scheduled activities
spend less time preparing or shopping for food
have more quality time with kids
have breaks from kids
walk the dog
clean the house
not clean the house
exercise
walk
meet a friend
have a sit down meal
spend more time with spouse or partner
morning quiet time
more restful sleep

Don't get bogged down in the details just yet, try to keep your list simple and broad.
For example if you want to be more active, don't specify how exactly how or for how how long, just think about at the end of the day, what sorts of things do you want to have experienced or accomplished?
 

Step 2. Action steps.
Pick 3 items from your values list and write them on a piece of paper with space in between each item and then under each category write three actions that you can take to make these items happen.
For example.:

• Spend more time with spouse or partner
  • Action step-invite spouse/partner to spend an allotted time with you
  • Action step- sort out logistics to make the time happen
    • if it's morning coffee, maybe get up earlier to make this happen, if it's an evening date and you kids, line up a sitter or pre-make dinner/purchase it so that the kids are fed in bed early; the logistics depends on your specific life, you know some things that you can do to make it happen!
  • Action step- cancel plans or refuse an invitation to do something else.
    • Sometimes it's not that we don't have time to spend with someone we love, but it's that we are busy doing other things that aren't as important. If spending time with someone is important to you, then you might have to say no to other activities in order to make it happen!

• Have more quality time with kids
  • Action step- plan an outing to a park or a nature path, even a walk around the neighborhood-somewhere quiet where you don't be distracted by lots of other people, but away from your many responsibilities at home
  • Action step- turn the television or Netflix off and select a book that everyone will enjoy listening to
  • Action step- again, you might have to refuse an invitation, cancel plans, or unenroll in a sport or activity if you or the entire family is sacrificing good quality time for other activities that ultimately are not in line with your values

• Get more restful sleep
  • Action step- get to bed earlier
  • Action step-turn off electronics 1 hours before bed
  • Action step- exercise or be more active during the day, morning walks are particularly helpful for promoting restfulness the following night.

Once you've identified the 3 items that you want to work on immediately, begin to research how best to make them happen and create 3 action steps for each item.


Step 3. Boundaries

You might have noticed that the action steps above for making your life a better reflection of your values included some pro-activity AND the setting of boundaries.

• cancel plans or refuse an invitation to do something else.
  • Sometimes it's not that we don't have time to spend with someone we love, but it's that we are busy doing other things that aren't as important. If spending time with someone is important to you, then you might have to say no to other activities in order to make it happen!
• turn off electronics 1 hours before bed
• again, you might have to refuse an invitation, cancel plans, or un-enroll in a sport or activity if you or the entire family is sacrificing good quality time for other activities that ultimately are not in line with your values

Boundaries protect our time and energy.
They can be flexible and they can vary depending on the day, but we need to honest with ourselves about our limitations and the limited amount of time there is for life.

Ultimately it is our responsibility to prioritize doing the things are the most important for our lives and to set boundaries with time, relationships, technology, etc..

I set boundaries with myself, my time and with others (including electronics) all day long everyday.
If I didn't, then I would never have time to exercise, time with children, time to read my Bible and praying, time to work, or energy for my husband or closest friends and family.
My boundaries shift from day to day as well. Some days I say no to the laundry in order to workout, spend time with the kids, chill with my husband after our long days of work....
And other days I set boundaries with my kids and require them to play alone or read a book while I clean and fold laundry, because I can only function for so long in the chaos...


Our time and energy are finite resources, there are exceptions to this of course, but many people are racing through their days spending time and energy on things that ultimately are not consistent with their personal values or life goals.
This does not promote a feeling of whole body wellness.
Instead it creates tension, stress, bad habits and actions that we use to distract or console ourselves which are neither helpful nor healthfull!

One of the other benefits of this exercise is that sometimes we feel guilty that our lives don't look like others.
Maybe you see that neighbor that wakes up every day and runs 6 miles before you've even had your coffee and it makes you feel guilty and lazy.
Then through thinking about your values and your days you realize that restful sleep, time with your family, quiet time in the morning, or a calmly drinking your coffee in peace are all more important to you than running every morning.
In fact, maybe you realize that running or long periods of exercise every morning isn't important to you at all!
Then you can say to yourself, "well that works for her, but that's currently just not one of my values."
Now you have the freedom to focus on your own list, make those things happen, sit back drink your coffee and think about your impending day!


xoxo

Sarah Smith

That little voice that says, "You're not good enough"...

Sometimes having lots of workout options makes me feel I overwhelmed.
I see people doing all sorts of great programs and I think, "Should I be doing that?"

I'm thankful for variety in fitness, because it means that there's always room to grow. There's always a new skill to master, and a new way to enjoy exercise.

BUT..........if we feel like we have to try it all then we become "jacks of all exercise" and masters of none.
Yes, we should experiment, research, try new things....but if you're trying to work on you fitness be it for fat-loss or strength gain, the best form of exercise is the one that you will actually do, the one strengthens your body, the one that makes you feel good.
Finding a form or several forms of exercise that you can commit to doing on a routine basis is far better than chronically trying lots of forms of exercise that you never stick to.

I almost talked myself out of exercising today because having options made me feel like I'm not doing enough, like my program doesn't feature enough variation.

Actually, that's not true. It wasn't the options that were making me feel inadequate, it was a negative voice inside my head telling me, " Work harder! You're not doing enough! Dig deeper!"
But then I stopped myself.
I thought, hmmmm....if that voice isn't inspiring me to take care of myself, then it's not coming from a good place. It's not coming from a place of self-care or self-love.
It's negative, it's critical, and it sure as heck isn't motivational.

You see, I don't respond to the drill sergeant approach.
I just don't think it works most of the time. In fact, it makes me even more likely to quit.
What if I am already "digging deep" and "working hard", but there's this voice telling me that what I'm doing isn't enough?!
I can't help but think, "Well if this isn't enough, then I might as well quit because I feel like I'm giving all I have right now."

Fortunately, I surround myself with literature, social media folks and real live people that challenge this sort of negative mentality.

This support network helps me focus on what I am doing and remembering that I prioritize being strong and active, and that I'm already working on it.
It's something that is important to me and so I've made room in my life to make it happen.
Just because I'm not good at everything doesn't meant I'm not good at anything.

I'm stronger today than I was a year ago.
I like exercise and fitness now, more than I ever have in my life.
I life the feeling of having accomplished a workout.
I like that my life isn't about exercising all of the time.
I'm glad that exercise is something I do to be a more healthfull and active person in my life, but it's not my life.
 

So just when I was about to skip working out, I thought, "Sarah, what type of exercise would you actually like to do today?"
My answer was "I'd like to do some kettlebells. They make me feel good and strong, and they don't make exercise feel like a chore."

So I did them.
I worked out hard for 20 minutes doing something that I love and it felt good.

I could have let those negative thoughts of not doing enough prevent me from doing anything, but because I surround myself with positive messages and inspiring people, I had a moment of mental clarity and I told that negative voice to shove it.

What are you talking yourself out of today?
In what ways do you not feel "good enough"?
Do you like to exercise or does it intimidate you? Does it make you feel bad about your current fitness state or where your body is right now?

I want you to know that you are capable.
You're not perfect and you're not going to be good at everything, BUT you can become quite good at anything you want if you're willing to work at it a little bit everyday.

Practice makes progress!

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