FITspiration Lifestyle Tip #7: Self Love & Acceptance

Wow, has it really been almost THREE months since I updated about the last FITspiration Lifestyle Tip ? Oops, I swear my blogging is going to get much better now that I have survived the 1st trimester of this pregnancy.  *the struggle is real*

Today's blog post is so important: Self Love & Acceptance

"Talk to yourself like you would talk to someone you love."

First thing I want to talk about is self love and ultimately, positive self-talk.  Imagine how you talk to your own child. To your mother. Your best friend.  This is how you should speak to yourself.  As women, especially as mothers, we tend to be our worst critics.  It's ok to make mistakes and it's ok to fail.  When your child makes a mistake, do you say "Gosh, you are stupid!  Just give up!"  (I hope not!)  No, you probably say "It's ok sweetie, just try it again.  You can do this!"   Talk to yourself in that same loving way, and encourage yourself to be and DO better.

This is so much bigger than we know.  My inspiration to commit to this lifestyle has always come from my daughter.  I want to show her that it's healthy to love yourself the way God made you.  That nourishing your mind & body is important in overall happiness.  As she gets older, I try to be more mindful of the things I say about myself in front of her.  I know that her self esteem may very well depend on it. I want her to love and accept herself as the unique, beautiful creature that she is.

When trying to eat healthier, you begin to replace unhealthy foods with the nutritious ones.  I use this same approach when it comes to self love: replace negative thoughts/talk with positive affirmations. Here are some examples.

Found here

Losing 25lbs doesn't happen overnight.  There are daily habits and decisions that you must choose in order to achieve your goal.  This is a similar approach to positive self talk, it takes practice to cultivate this good habit.  Write down 3 things that you love about yourself.  Keep that list in your wallet, and when you're having a bad day; pull that note out and remind yourself that you are worthy.

The second part of this is Acceptance.  Part of loving yourself is to accept things that you cannot change.   Accept your past mistakes and choose to move forward.  Don't let the past define who you are today, and who you want to be tomorrow.  Instead of wishing you had something you don't have, focus on embracing what you do have.  That doesn't mean you settle for less, it truly means to accept things you cannot change while working towards a happier, healthier you.

Next to setting a healthy example for my daughter, this journey of health and fitness has truly made me feel good about myself. Having extra energy from nourishing my body with healthy food has been far better than feeling bloated, groggy, and BLAH from eating junk.  Challenging myself by making short-term goals and actually achieving them (30 second plank!) has boosted my self confidence and made me feel like I can do anything I put my mind to.

I hope you can take sometime today and look in the mirror and say "I love you.  You are enough."  To the reflection that stares back at you. 

FITspiration Tip #6: Eating Clean in Moderation

I have really enjoyed talking more about each FITspiration Lifestyle Tip individually.  It has been a good refresher and has helped me reflect on the things I have learned through trial and error.

Today's post will hopefully help guide those of you asking about my meal plan.   Though I am no nutritionist (I did take a few classes!), I have researched and learned from experts and found what works for me.  Currently I am trying to maintain my weight, but get more definition.  So my calorie intake is much different than a year ago when I was trying to lose excess weight.

 It's important to understand that each person should have a different way of eating depending on their goals.  To lose weight, of course you need to focus on a caloric deficit. Click here for an awesome calculator to determine how many calories you should be consuming based on a few pieces of information.  If you have lost weight and are looking to get some muscle definition, you do NOT want to restrict your calories.  Your body needs protein, complex carbs, healthy fats and enough calories to support lifting heavy weights.  With that being said, here are a few points I have come up with.

1. 80/20 rule 
I may have Maria Kang (no excuse mom)to thank for hearing about this concept.  Basically, I focus on making healthy meal choices 80% of the time.  If you are like me and have a big sweet tooth, it's probably best to plan for the 20%.  Friday nights meant 3 things for me: Pizza, wine, and dessert. I gave me something to look forward to all week! Life should be enjoyed.

1. Eat smaller portions, more often.

I tend to "graze" throughout the day and always eat something at least every 2-3 hours. So about 5-6 meals.  This is important in maintaining your blood sugar, keeping your metabolism strong, and fueling your body with the energy you need to get through your day (and your workouts!). 

I also believe that it helps avoid over-eating.  If you eat breakfast at 6:30am and eat lunch around noon, you are probably starving by then and have a higher chance of over-eating.  Having a snack in between (maybe around 9ish) will help hold you over, and help you make healthier decisions once lunch time rolls around.

2.  Eat whole foods; limit processed junk
Confession:  I do not "eat clean" 100% of the time.  I aim to limit processed food and nourish my body with whole foods.  What is this "whole foods" concept? Here is the definition per google:

"food that has been processed or refined as little as possible and is free from additives or other artificial substances."

Fruits, veggies, whole grains, legumes, etc.  I would add meat(organic) to this list.  Boneless, skinless chicken breast is preferable to a McDonald's chicken nugget.

It's really scary how the food industry has changed in the last 20 years.  According to The Non-GMO Project about 80% of conventional processed food contain GMO's.  Genetically Modified Organisms do not belong in our food.  Something created in a lab can't be healthy for you.  Read your labels!

3.  Protein, Carbs, & Healthy Fats

Here is my generalized answer to anyone wondering about my meal plan (perhaps I will do a more detailed post another day)  As I mentioned before, I am no professional and I do this to maintain a healthy lifestyle. I don't track my macronutrients or carb-cycle, only because I don't know enough about those concepts (hmm, add it to my To Do list)  This is just something I have found that works for me and my family.

For every meal (especially the "main" ones: Breakfast, Lunch, and Dinner)  I make sure I eat a lean protein, complex carbohydrate, and a healthy fat. I have a three separate lists to help me choose these items if I need to switch it up. Here is an example of one day:

Breakfast (6:30am)- Overnight Oats
 Chocolate Whey(Protein), Oatmeal & Fruit(Carbs) Ground Flaxseed(Healthy Fat)

or

Scrambled Egg Whites & Turkey Bacon (Protein) Sliced Avocado(Healthy Fat) and 1/2 cup Fruit(Carb)

2nd meal(snack after my workout-9:30ish)
Quest Bar (Protein) and Banana (Carb)
*This is perfect because I am usually on the go with my little tot*

Lunch(12:30ish)- DIY Burrito Bowl
Grilled Chicken(protein) Quinoa(complex carb) and Avocado(healthy fat)

4th meal/2nd snack(around 3:30ish)
Handful of mixed nuts(healthy fats),  1 hard boiled egg(protein) and Mean Green Juice (so many good carbs and vitamins)

Dinner(around 6:30-7ish)-Quinoa & Ground Turkey Stuffed Peppers
Ground Turkey(protein) Quinoa & Bell Pepper (carb), cooked in Olive Oil(healthy fat)

Optional 6th meal(if you had an intense workout or you're just hungry):
1/2 C of cottage cheese with salt & pepper to taste (yay protein!)


There ya have it!  Bottom line: this isn't a "diet" with an expiration date, it is a way of living.  Healthy eating is something that will always be a focal point, especially as we approach the holidays, celebrations, and the like.  Eating healthy 80-85% of the time allows for those occasional indulgences, but doesn't completely compromise being healthy in the grand scheme of things.


I really hope this helps you on your journey to a healthier, happier YOU!

Until next time,

Lex

FITspiration Lifestyle Tip #5: Accountability & Progress

Well, hello, hello!  Today I want to talk more about FITspiration Lifestyle Tip #5: Accountability & Progress.

If you have decided to set some health and fitness goals for yourself, the first thing you want to do is share them with your support system!  If you keep it to yourself, you are more likely to give up and change your mind.  *confession* When I decided I wanted to make a goal of doing ONE pull-up...I didn't even tell my hubby for at least a week!  I kept thinking to myself "Is this really possible?  What if I can't do a pull-up and then I will feel embarrassed."  Don't let your thoughts get the best of you, it's about trying your best.  Even if you don't achieve it today, you will become stronger and learn new skills along the way.

Last fall, I remember looking in the mirror one day and feeling depressed and exhausted from being unhealthy(no exercise and 20/80 rule!), I turned to my hubby and I pleaded with him, "Please, please help me stay on track! Even if I get mad at you in the moment, remind me this is what I want.  This is what I need to feel better about myself."   When I wanted to skip a workout or eat something unhealthy because I was having a "bad day", I turned to him for that reminder. Support systems are amazing!

The next thing you want to do is get a fitness/food journal!  This can be a small notebook (I like writing things down) or you can download a free app like My Fitness Pal.  Or both!  This is a great way to track progress and to hold you accountable with your goals.  I mainly use it as a food journal, so I can see what I am actually eating.  What a wake up call! I did a lot of "Oh, one extra oreo won't hurt" and "What's another handful of chips gonna do?" or how about "I deserve this bowl of ice cream since I worked out today!"  Boy oh BOY, do all these little things add up in the long run. 

#truth

You can also use this to track your workouts.  It's nice to be able to look at last week and aim to do at least 1 more rep, go up in weight, or add more time to cardio (or plank challenge!)

I also used my journal to write down my goals for the week and put down my "stats"  Which included my weight and measurements (waist, hips, chest, biceps, and thighs).  When I first started out, I only allowed myself 1 weigh-in per week (the same day I took progress pics).  Do not, I repeat, DO NOT obsess about the scale.  It is not what defines your success in this journey.  You will most likely lose inches before pounds.  The scale tends to be a distraction for us ladies, don't let it define the way you feel about yourself.  The weight loss will come in due time.

 Most importantly (in my own opinon): take pictures!  This has been my main tool of measuring my progress, because the scale does not tell you that you have lost inches or built muscle.  You won't even see the difference some days, because you see yourself every day!  Ask your hubby, a close friend, or family member to take these for you.  Make sure you do a variety of poses (front, side, & back.  regular posture and flexing).  You will be happy you took these pictures to compare along the way. It's also a great motivator to help you stick with it, or to work harder.

Make sure you pick a room with good lighting, a blank wall, and try to wear a similar outfit each time. There is no scale in the world that can compare with seeing a side by side of all the smaller changes. I remember when I first took a "before" picture after I gave birth.  I wanted to delete them right away. I had tears welled up and I started to feel defeated before I even began. *cue support system*

After seeing fit moms like Natalie Hodson take these same photos and being real about it, I was inspired to keep the pictures and to use it as motivation to start feeling good about myself.  A year and a half later, I can still look back and reflect on where it all began.  I am "that" girl that loves pizza, cheeseburgers, ice cream, chocolate, twiced baked potatoes with all the fixin's, home cooked enchiladas with rice & beans.  I know what it feels like to look in the mirror and wish for the self confidence to wear a tank top or shorts (or a bathing suit).  It wasn't easy facing the music and making the decision to leave my excuses behind and get the wheels turning forward, but I did it. One day at a time.

Celebrate the small victories, because before you know it, they will add up to a BIG change.  Share with your support system what your aspirations and goals are, and ask them to hold you accountable. 

A lot of these tips tie in together, especially when it comes to accountability.  Use your support system to help you stay on track.  Find a workout buddy and put it on the calendar; you will think twice about skipping a workout, I promise you! Take the time to write in a food journal, so you can be honest with yourself and maybe even notice a bad habit that you can replace with a healthier one.

I hope this post helps you on your journey to a healthier, happier you.  Remember, it doesn't get easier; YOU just get stronger.

Next blog post will be a recipe, pinky promise.  I have been adapting to "Terrible Two's" and sporadic nap times with my little one, so working on my blog has been a crap shoot.  C'est la vie right?

Until next time!

Lex

FITspiration Lifestyle #3: Start small

"Small changes can make a BIG difference."

After I successfully reached my weight loss goal of losing all 60 lbs from my pregnancy, I had many people ask me HOW?!

My first response is, "Clean eating & regular exercise." That's the short answer.  I usually follow up with my advice to "start small."  All the small changes I have made throughout the last 2 years have all added up to this BIG change for me. I did not start working out 5-6 days a week right off the bat.  I did not go from eating crap food to eating clean 100% of the time (I still don't. 80/20 rule baby!)

I started small.  I chose to replace the processed junk food I ate for my "snacks" with whole foods or my Mean Green Juice.  Did I still have pizza, cheeseburgers, and ice cream?  Yup!  I still do, to this day, in moderation. Of course, that's a whole other blog post. ;)

When I sat down to set my goals, I wrote down "Exercise 3 days a week" and "NO fast food!"  I am a firm believer of transitioning when making a major change in your life.  Even when I stopped nursing Sofie, the process began 3 months before she actually stopped.  I cut out one feeding at a time and weaned her pretty slowly.

Why do I believe this works?

Making small changes will keep you motivated!  You can celebrate small victories and boost your self confidence along the way.  I didn't do a great job of setting my goal of holding a plank.  I think in my mind it was for 1 minute.  When I could only do it for 30 seconds, being able to do it for only 5 more seconds was really exciting and motivating! Eventually, I was able to hold it for 2 minutes.  By only adding 5 seconds at a time.

Unfortunately, our society is accustomed to instant gratification.  We want it, and we want it now!  I want to lose weight, and I want it to happen NOW!  Starting small and celebrating the smaller victories can trick your mind into being too busy focusing on the short-term goal to worry about the looming long-term goal.  By the time you know it, you will have reached a bigger milestone. 

Slowly transitioning into this lifestyle will also help with the "cold turkey shock".  If you try to do too much, too fast; you will feel overwhelmed and most likely give up quickly.  I am sure there are some out there that can "dive in head first".  For the majority of us, too much at once ends up back-firing.

It took me almost a year to grasp this idea.  Sure, I lost weight from breastfeeding and lost some more by exercising and eating somewhat healthy(on and off, fell off the band wagon many times.)  It wasn't until last November that both Rob & I decided to truly make these small changes forever. 

When you sit down to create or re-evaluate a goal,  think "small".  What small change can you make today to help you reach the ultimate goal?

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Here are a few examples of the small changes that have personally helped me:

-Focused on eating 5 smaller meals versus 3 big meals.

-Replaced soda with water, pressed juices, or iced tea.  Soda has absolutely zero health benefits, so it was one of the first things to go.  *side note* I do have soda on occasion, in moderation.  Vodka & Sprite anyone? ;)

- Replace processed foods with whole foods(fruits, veggies, legumes, etc)
*note* Similar processed foods that have "low fat" alternatives are still processed! Low-fat usually means more sugar. -READ the labels-

-I originally started working out 3 days a week, once I was consistent for 1 month, I went up to 4 days.  Do what works for you!

-Cut down and eventually cut out fast food!  I have only had fast food 5 times this whole year. This was also one of the very first things we did.

-Started a plank challenge! Add 5 seconds every week or so.

-Substitute white breads with whole grain bread, whole grain tortillas, and pita bread.

-Substitute mayo with mustard. And most recently, avocado spread.

-Replace instant brown rice with Quinoa.

-Add 1 30 second sprint during my cardio session.

-Ask for a side salad instead of fries.

-Cut down and cut out energy drinks.


...


As I mentioned above, these are just examples of what helped me.  Everyone is different, and works on their own personal goals at their own pace.  All that matters as the you do something daily, no matter how small, to get you closer to a healthier, and happier you! 

Hope you're having a fantastic week so far ♥ 

Lex 

FITspiration Lifestyle Tip #2: Find Support

"Surround yourself with only people who are going to lift you higher."

Along with clean eating and regular exercise, having a support system is necessary for living a healthy, active lifestyle.  It's in our nature to seek love, acceptance, and encouragement to truly thrive. We are only human, after all.  Not only do we need people around to lift us higher, but they will also be able to hold us accountable too!

Building a support system will include a variety of people in your life. Below I will list some examples of who can be a part of your support system.

1. "Social Supporters"-  This refers to friends/family members/co-worker's that you interact with on occasion or even daily (workplace).  I often think about the quote "Live and let live".  At a social gathering, you may choose to pass on dessert or even alcohol (oh my!).  These are the supporters who "live and let live" and say "You have great will power, keep up the good work!"

Alas, you will encounter those that may not understand your new, healthier choices.  "C'mon, you look great! Just have a drink!"  OR "Seriously?! One piece of cheesecake isn't gonna kill you!"  Peer pressure somehow re-surfaces when a new change affects the way you socialize. 

Don't be afraid to say no and stick to your guns.  You can still have a social life and enjoy birthday parties, holidays, celebrations, etc. without over-indulging in fried food, booze, and sweets. Your future self will thank you later. ;)
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2."Workout Buddy"-  I can almost guarantee that there is a workout buddy out there for you! It can be your spouse, best friend, mom, sister, co-worker, etc.  Accountability at it's best.  If you make plans to meet at the gym for Tabata class in the morning, you best believe you are gonna think twice about hitting that snooze button. No one likes to be stood up!

 Having a collective desire and goal to exercise and eat better will be motivating and encouraging for both of you, especially if you're both "new at this".  You don't need a gym membership, it can be as simple as having a walking buddy a few nights a week.  Instead of grabbing happy hour (or maybe before happy hour, hehe) go on a 30 minute walk with your girlfriend and chat about the normal things you do over a drink.

I'm sort of a hybrid-workout buddy, lately.  Last few Mondays I have been meeting my lovely friend Chey for Tabata.  If our children's nap schedules align, my friend Desiree and I will meet up too! When my SIL Michelle isn't traveling to Hawaii or Vegas, we love to hit the weights together.  On the weekends, the hubby and I go together and make it a family affair.

Bicep/Tricep day with my main squeeze

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3. "Fitness Groups & People"- There are so many awesome communities and groups that focus on fitness.  Fit4Mom.com even has a program called "Stroller Strides" that incorporates bringing your child in their stroller while exercising.  Groupon (and the like) offer great deals for boot camps, bikram yoga, etc.  If you can't find a reliable workout buddy, consider looking within your community!

I've also included "Fitness People" in this category.  The majority of us uses social media on the daily, which is how you got to this blog (probably!)  Find someone that inspires you (pick me, pick me! hehe jk) Really though, I love following other fitness peeps to get ideas and motivation.  Fit moms like Natalie Hodson and Maria Kang or beach body coaches like Shaun T and Chalene Johnson.  This is my version of following a celebrity since I don't watch reality TV (Does Catfish count?!)


3. Inner Circle Support- This refers to anyone that lives in your household or someone you are very close with.  Your significant other/spouse especially needs to be on the same page.  Get the whole family to change to a healthier lifestyle together!  Having your fridge and pantry stocked with healthy eats will help you "stick to it."  Confide in your spouse and ask for support and encouragement.  Call your best friend that lives across the country and tell her your goals and aspirations.  These supporters will be your foundation when you have a weak moment and want to give up. Don't be afraid to lean on them.

For me, it was my husband.  I would tell him, "Even if I get mad at you, please remind me why should (fill in the blank)".  He did that for me. "Lex, just press play!" when I was doing T25 at home.  I would give excuses and pout like a child, "But I'm so tired!"  "But Sofie woke up 5 times last night!"  and he would say, "It's only 25 minutes of your day, you will feel better after. I promise!"

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I am so grateful and thankful for his and all the other support that I continue to receive. If it wasn't for their support, I wouldn't be writing this blog post.  They have lifted me up when I have wanted to give up, and supported any decisions that were geared toward being healthier and happier.  Even complete strangers or acquaintances that I have spoken with since starting this blog are a part of my support team.  THANK YOU for believing in me!


Regardless of fitness/healthy eating, you need a positive support system in your life.  Surround yourself with people who love you and have good intentions.  Life is too short to be around people that belittle your ambitions and goals.  It's amazing how much happier you feel when surrounded by like-minded, positive people.  And of course: you will always find support right here!

That does it for this post.  I hope that you're all having an awesome week so far!  4th of July festivities are just around the corner, which will also mean lots of temptation.  80/20 rule to the rescue!

Xoxo

Lex

FITspiration Lifestyle Tip #1: Set Realistic Goals

"If it doesn't challenge you, it won't change you."

 I'm really excited to go into more depth on the each of the 7 FITspiration Lifestyle Tips that I shared last week.  Today I want to talk about goal-setting.  Making attainable, yet challenging goals will have boomerang effect.  When you hit a bump, you can always go back to your list of goals to remind you WHY you will push through and what you are setting out to accomplish.

I recommend buying yourself a notebook (this will also come into play when I talk about Accountability) A great "template" to use is S.M.A.R.T. criteria.

S. Specific- What's the end game?  Why do you want to make a change? If you want to lose weight, exactly how many pounds? Do you want to run a 5K? Maybe you just want to feel happier and have more energy? (this is a little more generic, but you can write down specific goals on how you will get there) Write it down! This is a great time to reflect and visualize how you will succeed on your own FITspiration journey.

M. Measurable- Time to face the music! Write in your notebook how much you weigh, take measurements (Chest, Waist, Hips, Both biceps, & Both Thighs), and most importantly take pictures! I promise you will be glad you did it.

When I first started out, I took pictures weekly to track my progress and I relied on how well my clothes fit as the main metrics of measure.  When taking pictures, choose the same spot with good lighting and a blank wall.  Do more than 1 pose (Face forward, hands on hips and/or flexing, side profile, and back)  This is a great motivator, because you will lose inches before you lose pounds and can visibly see more of a difference than any fancy scale.

Progress Pics put it into perspective!

Your notebook you can be used for a food journal and to track your fitness progress too. You can reference the previous week and motivate yourself to "run for 1 more minute" or to go up in weight if you start pumping iron (do it!)

A. Attainable- Make your goals attainable by starting with short-term goals.If you currently don't work out at all, make your goal to work out 2 days per week.  That is more attainable than jumping into working out Monday-Friday, 5 days a week! Slowly work your way up to those 5 days a week.  Do you want to run a 5k? You don't start by running 3 miles on Day 1.  You make a smaller, more attainable goal to get you there. Short term goals will also reward short term celebrations too. Yay! Do you want to eat healthier?  Start by cutting down the bad food/drinks with healthier options.  If you drink 6 sodas a day, make a goal to be down to only 1 soda a day by next month.

R. Realistic-Many times there is a sense of urgency. "I want to lose 60 lbs by the 4th of July!"  and it's already April.  As I mentioned in my original post, you want to aim for losing 1-2 lbs per week (or 5-10% of your body weight).  Steady weight loss will stick long-term.  If you find a product or a workout routine that claims you can lose more than this, you will most likely gain most of it back. There is no quick fix, and there are no shortcuts to living a healthier lifestyle.  Don't do something that could potentially harm your body (messing up metabolism by cutting calories or over-exercising is just, NO!)  If you want to  become a "runner", you don't sign up for the 1/2 marathon that's next month.  You start with a 5K, and maybe have a longer-term goal to complete a 1/2 marathon by next year.

T. Timely- There are two time-oriented points I want to share.  Now that we know we need to choose realistic, attainable goals...pick an end date.  I know I said this is a lifestyle change, but it is important when first starting out to choose an end date to stay motivated.  Do you have a beach trip coming up?  Is there a physical that you need to pass in order to have a certain insurance plan? This will help you divvy up your short term goals too. 

Time also means doing what is necessary to food prep and set aside time for exercise.  I literally put an appointment on my iPhone for when I plan to workout.  Wake up an hour earlier, or set aside the first 30 minutes after you put the kids to sleep to do your workout.  One of the many excuses people say is "I don't have time!"  You have to make time.  Do you have time to aimlessly scroll through Facebook for an hour? Guilty as charged. "Tough Love Lex" always comes out when someone says they don't have time. Do you have 1 minute to do a 30 second plank and 10 push-ups before you jump in the shower before work?  Yes you do!

Setting goals is so important when you embark on a journey of health & fitness. Your goals will change as you start "winning the small victories".  There is quote I absolutely love, "It doesn't get easier, you just get stronger."

It's so true.  Did you set out a goal to run for two minutes without a break?  Once you accomplish that, you challenge yourself to add 30 seconds or a minute as a new goal. By the time you know it, you will be able to run your first 5K!

When I first had my daughter via c-section,  I could not hold a plank longer than 30 seconds. That's when I decided to challenge myself. Short-term goal: I wanted to hold a plank for just 5 seconds longer than I did last week.  I continued to add 5 seconds every week.  Before I knew it, I could hold a plank for two whole minutes.  You'll be amazed at how pumped you will feel when you accomplish one of your short-term goals.  All these short-term goals contribute and add up to a BIG change.

Currently, I have a goal of drinking 1 gallon of water per day.  I'll be the first to tell you that I have my own bad habits, and one is forgetting to drink enough water.  I don't know why, but it's daunting to see a whole gallon of water. I already feel overwhelmed thinking about it! Haha. I decided to start drinking out of a smartwater bottle that holds a quart, and my goal is to fill it up 3 times and drink it all be the end of the day.

My fitness goal is to be able to do ONE pull-up by myself.  I am determined!  How will I get there?  Persistence and patience.  I invested in these bands to practice with.  Every gym sesh I had last week, regardless of what my workout was; I practiced a few assisted pull-ups with my new band. I can't tell you how excited I was when I did one more rep yesterday than last Sunday.  Small victories, woo!

What type of goals do you have?  Make sure you share your goals with at least one person in your support system, it's a great way to stay accountable.  Who knows, you may even inspire that person to set their own goal!

Thanks so much for reading, I hope this can help you on your journey to being a healthier, more fit YOU!

7 FITspiration Lifestyle Tips

I have been wanting to put together a list of "tips & tricks" that I have found most helpful throughout my journey of living a healthier lifestyle.  I plan to make individual posts to go into more depth, so this is just a little insight into my thoughts.  I've thought pretty seriously about this and have asked fellow fit friends for their advice too. 

1. Set Realistic Goals 

"If it doesn't challenge you, it won't change you."

Take some time to sit down and write out what goals you'd like to achieve.  Do you have a certain amount of weight you want to lose?  Do want to be able to run your first 5k?  Do you want to be able to do ONE push up? Do you want to be able to wear shorts during the summer?  Do you want to avoid or stop taking medication for a health-related issue? This is also where you will reflect on WHY you will stay committed to your goals.

Everyone has their own, personal idea of what they want to achieve.  Challenge yourself, but be realistic.  Look at the BIG picture instead of an unrealistic deadline.  According to the CDC and many other health articles I have read, you want to aim for losing 1-2 lbs per week (or 5-10% of your body weight).  So if you want to lose 100 lbs in 6 months for your cousin's wedding, you may want to re-think that and use your calculator.  It took me just over ONE year to lose 60 lbs.  That is only 1.25lbs per week. Be patient, my friends.

2. Find Support
"Surround yourself with only people who are going to lift you higher."

I can not emphasize just how important this is.  It's in our nature to look to our loved ones for support, encouragement, and guidance. Especially when we feel lost, vulnerable, and insecure. If you're in a relationship; start this new, healthy journey together. Seek out friends that feel the same way and need a walking partner or a gym buddy. You'll be surprised at how positive reinforcement from your loved ones will keep you motivated.  When (trust me, it will happen) you realize that there are people holding you back, focus on remembering your "why" and lean on your support system.

3. Start Small 

"Small changes can make a BIG difference."

I have never been one of those "cold turkey" or "jump in head first" type of people.  Change can be overwhelming, so I have always advocated to make 1-2 small changes at a time.  Sometimes it is replacing one bad habit with a healthier one in a transition.  If you drink 6 sodas a day(12 oz cans=64 oz), start by cutting it down to 4 or 5 cans and drink more water.  If you eat fast food every day; take time to prep meals and only eat fast food 3-4 times a week and eventually NEVER. 

If you don't exercise at all.  Start by making a goal to work out 1-2 times a week for 10 minutes at a time.  Slowly increase it to 15 minutes.  Or add another day.  See what works for you and challenge yourself.

4. Prep & Plan
"Do something today that your future self will thank you for."

What preparations can you do to help make this lifestyle change easier to stick to? Not only do you want to mentally prepare yourself, you will need to plan ahead in order to overcome excuses. Create a calendar event for your workout, just like you would for a doctor appointment or a business meeting. Go to bed an hour earlier than normal, that way you can wake up early and squeeze a workout in.  Set aside time on Sunday afternoons to prep healthy snacks to keep at your desk or in your purse. Make a weekly meal plan before you go to the grocery store, so you are able to cook at home versus ordering pizza/takeout.

5.  Accountability & Progress
"Strive for progress, not perfection"

Weigh in, get yourself some measuring tape, and take pictures! Yes, I know....it sounds daunting, but this will keep you focus & motivated. If you choose to do 1 out of 3: take pics!  You will be surprised at how easy it not notice how much progress you've made.  Side by side pictures will show you that progress. At first, I did weekly pictures.  It kept me motivated when I noticed a difference, and it also kept me motivated when I didn't see much of a difference.  Another chance to challenge myself and re-adjust my goals. I also highly recommend a food journal.  An oreo here, an extra piece of pizza there can adds up quickly! It will also help to ensure you are drinking enough water.

6. Eating Clean in Moderation
“Everything is good in moderation. Even moderation.”

I've mentioned this before, but I like to live by the "80/20" rule.  80% of the time I eat clean (whole foods with a balance of lean protein, complex carbs, & healthy fats) and 20% of the time I will eat "unhealthier" food in moderation.  When I first started out, and I would to "treat" myself to one cheat meal per week.  Usually, it was pizza and ice cream on Friday nights.  Now that my body is used to eating relatively healthy.  I will indulge here and there, and it tends to be a very small portion.  Life is too short, and I was born with a sweet tooth! Mmm, ice creeeeaaam.

7. Self Love & Acceptance
"Talk to yourself like you would talk to someone you love."

This is so important, especially as a parent.  Be the example, and have positive self talk.  Love yourself in the body that you are in now. Replace your negative self talk with positive and loving words.  Accept yourself for all the good & bad, but promise yourself that you will commit to becoming the best version of yourself. Instead of saying, "I can't", say "I will do my very best!" Put it out in the universe that you are going to nourish & love your body, because that's what you deserve.

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There ya have it!  I am really looking forward to doing a separate post for each tip.  Keep in mind that this is what has worked for me and my family.  Every journey is different, but I hope some of this will help you along yours.  What tips or tricks have you found to be helpful for you?